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Bob
10-23-2006, 11:52 AM
After a year on WBB.. I'm finally starting a journal.. b/c of a few encouraging words from other WBB'ers and I think it will keep me more honest in keeping a journal.. my personal workout journal, on my laptop, I haven't been consistent with.. so perhaps knowing that I have a responsibility (lol) to WBB to keep an accurate journal, will keep me writing.. hopefully to emulate WBB'ers like Anthony, Built, Sensei, etc..

Old History:
• 145-160 lbs in HS (83), same height (5'8"&7/8's) – starting garage lifting @ 13 – HS only had Universal Machine – so I bought a weight set and learned on my own
• Couple of major injuries – back injury wrestling, knee injury in football, other knee injury motorcycle crash - lifting was a way for a small guy to compete with the bigger guys and recover faster from injuries
• Went to college - learned about negatives, having a spotter, eating more.. and getting more rest. Gained 40 lbs
• Personal Trainer 89-90 – Nautilus & Weight training - 195 – lean & mean – 6-8% BF - while finishing college - tried BB'ing, but could not overcome my Pectus Excavatum
• After college - I couldn't make a living back then PT'ing.. so stayed with computer work I had been doing since I was 17..
• 90-04 - on and off lifting, sports, etc. - but life - work, marriage, kids - was too good and made me lazy - So I grew to over 270 lbs...

Recent History:
• Christmas 2003 - I didn't know who that fat guy was in front of the XMas tree as the family was watching the video - so I always kept a gym membership, went and weighed myself and tried to do a simple 30 minute circuit workout followed by 30 minutes on the threadmill.. needless to say, I was a diaster.. a death waiting to happen.. thinking that my kids would be dadless
• So I cut out a little of the good life.. less goodies, less alcohol, less couch sitting, less late nights..
• By Feb 2004 I was down to 270 & 36 BF% - so I starting really working out.. at first, way too much threadmill/stepper/ellipitical/etc... not enough weights.. stuck mostly with doing BW exercises - pushups, squats, etc..
• Kept the progression slow.. trying to gain muscle & loose fat.. until
• New Years Eve 04/05 - lost my only parent/Mother to a heart attack @ 62 yrs.. after some depression, it shook my world and I started going more hard core.. harder workouts, more agressive cardio (HIT) along with heavier lifting.. while really starting to eat healthier.. although a lot more food. By Oct. 05 I was down to 226 and only 19% BF.
• Family also joined the fun.. more family walks, hikes, activities .. wife had already lost 45 lbs..
• Then I found WBB, crossfit and a couple of other Internet sites.. along with a job working from home.. and then really caught the strength bug. Deciding to see how strong I could get > 40 yrs old.. while also trying some creatine and going though some bulking cycles for more LBM..
• Summer 2006 - Decided to stop just watching Strongman & MMA.. joined a couple of local groups doing BJJ and Strongman training. Addiction was really taking over my life.. lol
• Oct. 4th - tore my left biceps while trying to flip a 850 lb tire.. decided against surgery.. and now I finally have a bicep peak.. on one arm.. lol

Near Future:
• Trying my first PL'ing competition in Dec. - 100 % RAW
• Taking OL lifting classes - Jan & Feb 07
• Trying my first Strongman competition next July '07
• Get down to 220-225, get to 205 LBM, while continuing to increase strength

Distant Future:
• Maximum Strength while keeping athleticism
• Better GPP & Crossfit abilities
• Lower bodyfat – weight is not as important – perhaps a steady 220 lbs while in my 40s, then 210 by 50 yrs, 200 by 55, 190 by 60, 180 by 65
• Being a good role model to my grandchildren..

Progress:
Date _ weight _ BF % LBs Fat _____ LBM ____ BP ______ Squat __ DL _____ MP ____ OH Squat
Feb-04 _ 270 _ 36 _____ 97.2 _____ 172.8 __ 205 x 1 __ 185x3 __ 185x3 __ 95x5
Oct-04 _ 252 _ 30 _____ 75.6 _____ 176.4 __ 225 x 4 __ 225x8 __ 225x10 __ 135x1
Mar-05 _ 250 _ 26 _____ 65 ______ 185 ____ 265 x 1 __ 275x7 __ 275x8 __ 135x2
Oct-05 _ 226 _ 19 _____ 42.94 ____ 183.06 _ 275 x 1 __ 325x4 __ 325x8 __ 135x3
Jan-06 _ 238 _ 20 _____ 47.6 _____ 190.4 __ 300 x 1 __ 325x6 __ N/A ____ 155x6 __ 95x1
Apr-06 _ 232 _ 18 _____ 41.76 ____ 190.24 _ 300 x 1 __ 355x3 __ 325x3 __ 175x4 __ 95x5
Jul-06 _ 245 _ 20 ______ 49 ______ 196 ____ 325 x 1 __ 395x1 __ 395x1 __ 185x4 __ 185x1
Oct-06 _ 245 _ 18 _____ 44.1 _____ 200.9 __ 325 x 1 __ 405x1 __ 445x1 __ 185x4 __ 185x2

getfit
10-23-2006, 12:05 PM
Oh! interesting story.Nice progress.Well done.Good luck with everything :)

Bob
10-23-2006, 12:06 PM
Friday - Oct. 19th
Squats (all squats are ATF - each set I change my stance from PL stance to OL stance)
Bar x10, 95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 2, 365 x 1, 385 x1, 395 x 1

BB Calf Raises w/8th squats (I've read some articles recently about stressing your CNS - getting it used to heavier weights.. so I threw some 45s, then 25s on the bar after my ATF Squats, and did some 1/8th squats with Calf Raises)
485 x 8, 535 x 5, 535 x 5, 315 x 10

Box Squats (12 inches)
315 x 2, 225 x 3, 275 x 2, 185 x 5, 135 x 5

Bottom Partial Squats w/ Plie Squats (my Bottom partials are ATFs, but only coming half up - keeping the stress on the glutes/hams/hips - then going into a wide Plie stance and squatting to improve those inner thigh muscles - love these)
135 x 5/5, 185 x 5/5, Bar x 10/10

Bob
10-23-2006, 12:08 PM
Oh! interesting story.Nice progress.Well done.Good luck with everything :)
GF.. thanks.. How did I know you would be the first one to post in my journal? I think you have a beeper that goes off when new people join and/or create journals... and then you race to the keyboard and post your friendly messages. :-)

Bob
10-23-2006, 12:21 PM
Sunday, Oct. 22nd - 3:30 pm

Good Mornings
Bar x 10, 95 x 8, 135 x 5, 185 x 5, 235 x 5, 255 x 3, 275 x 3, 295 x 3

DLs w/Bands - up to 80 each side (prone grip - staying light while still rehabbing biceps)
95 x 8, 145 x 5, 195 x 5

RDLs
195 x 5 x 2 sets, 145 x 5,

Shrug Machine
180, 270, 360 x8 reps

Gripper Machine
100, 155, 200 - reps and static holds

Cardio - 10 mins of jumping rope mixed with kicks to punching bag

Good workout - 90 minutes - staying light on any DLs and where the arm is extended while the biceps is still rehabing... I think I am ready to try an arm/upper back workout soon..

Anthony
10-23-2006, 12:22 PM
Very cool read. Glad to see you decided to start a journal - I'll be checking in for sure. :D

ddegroff
10-23-2006, 12:29 PM
Looks interesting, GL w/ the bicep rehab.

Bob
10-23-2006, 03:43 PM
Thanks Anthony.. i look forward to your advice and opinions...
Thanks ddegroff.. I'm pushing the rehab.. hopefully I don't do more harm then good.. :swear:

Bob
10-23-2006, 04:08 PM
Monday, Oct. 23rd - 3:30 pm

5 minute warmup.. jumping jacks, balance ball mobility, a few crunches and a few twists

No belts, suits, wraps or bands with this workout..

Flat BP
135 x 5, 185 x 5, 225 x 5, 275 x 3, 295 x 2, 300 x 1 plus a 10 sec midpress pause, 275 x 2, 225 x 2, 185 x 5 (DE), 135 x 5 (DE)
the 275, 295 and 300 BPs were all with competition pauses

Close Grip BP
225 x 5, 245 x 3, 265 x 3, 135 x 5 (DE)

Standing Military Presses
Bar x 5, 65 x 5, 85 x 5, 105 x 5, 135 x 5, 155 x 4, 175 x3, 95 x 10 (extra wide grip), 95 x 10 (extra narrow grip)

Dips
BW x 10 x 3 sets (Not really pushing)

Cardio - 8 mins of light plyo jumps on BB court - still hard to use the left arm to "thrust" or "swing" with..

Decent Workout - 80 mins - about a 90-95% effort - Left Tricep is still feeling "tight".. compensating for the torn left bicep - also tried a light 30 lb DB to try and incline DB press, but that is still too uncomfortable - so I will stick with BBs for the next couple of workouts..

but since this is only my 3rd "push" workout since the tear, I think the rehab is going OK.. just not sure how far to push it after 19 days.. Physical Therapist and doctor are not sure either.. we don't really have a good sports oriented Physical Therapist here, if the tightnesses are still there in 2 weeks or I'm not feeling any safer/comfortable in my efforts, I may go down to Boston to see who is more specialized..

russianwol
10-23-2006, 04:10 PM
Awesome read. GMs with 295!!! OMG I can't even squat that hehe. That's a strong back.

It's awesome to see that you want to be an example to your grandkids and stay healthy! Keep it up!!!!

BTW where do you roll?

Stumprrp
10-23-2006, 04:19 PM
good luck bearwolf lookin damn strong!

Bob
10-23-2006, 05:59 PM
BTW where do you roll?
Thanks Russian.. I roll with a Brazilian BJJ Blackbelt who teaches a small group in the basement of a Karate dojo.. 3 nites a week - MWF.. unfortunately, it is the same time as the strongman group I'm in too.. so it's been a battle spliting up the time.. so I've only been to 10 classes.. but, I do like it. of coarse, with the biceps tear, I'm not doing either right now.. :mad:

Stumprrp.. thanks man.. I'm hoping to catch up to you soon.. but I doubt it, since you've got awesome strength for someone who only has been lifting for a little more then a year.. share some of that progress will ya??

Bob
10-25-2006, 10:30 AM
Tuesday, Oct. 24th
rest

Wed, Oct. 25th 7:00 AM
Went for a 25 minute Farklet run/walk/sprint/hills with the dog..
total distance about 1.9 miles
Need to add a little bit more "cardio" - to loose a little weight for the holiday bulk season.. lol

Hoping to do a leg workout this afternoon

Sensei
10-25-2006, 01:26 PM
IT'S ABOUT TIME!!!

Looking forward to taking my time reading your entries! Gotta pretend like I'm working right now...

Bob
10-25-2006, 06:39 PM
Thanks Sensei.. looking forward to your comments..

Wednesday, Oct. 25th - 4:45 pm

No belts, suits, or wraps with this workout..
5 minute warmup.. jumping jacks, balance ball mobility, a few crunches and a few twists
2 Warmup sets of banded leg curls - 10 reps per leg x 2 sets
Warmup Set of Squats - Bar x10

Overhead Squats - Bar x10, 95 x 5, 135 x 5

Squats (all squats are ATF - each set with a regular stance - in between PL wide & OL narrow)
185 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 2, 385 x2, 395 x 1, 400 x 1

BB Calf Raises w/8th squats (continued theory from last leg workout) - 490 x 8
>but I felt a kneecap pop, then pain on rep 6.. so I decided against doing anymore today.. don't need to push my luck at this point so close to competition..

Squats (ATF - OL Stance) - 315 x 2, 225 x 2 - just making sure kneecap would "pop" back into place..

Box Squats (12 inches - OL Stance) - 225 x 3, 245 x 3, 265 x 3, 285 x 3

Box Squats (10 inches - Reg. stance - still don't have great form on these - so stayed light)
135 x 5, 155 x 5, 175 x 5, 195 x 5

Step Up Lunges (12 inches) - kneecap felt funny on the first set, so I dropped down
195 x 4 per leg, 135 x 4 per leg x 2 sets

3 heavy sets of banded leg curls - 5 reps per leg x 3 sets

Overall Workout Notes:
>>Overall good workout.. 8.5 out of 10.. except for the knee cap pop/pain.. decided that this "stressing the cns" perhaps should only be done every 3-4 workouts..
>>I think I might have a 415 or 420 squat in me.. as "easy" as the 400 felt..
>>Stayed Light w/ the OH Squats to Test stability of left arm - not sure what role the bicep plays in holding weight overhead like that - but it felt good - will probably go a little heavier next time..
>>28 sets - 111 reps (not including warmup sets)
>>90 minutes in the gym - took long rests between those heavy squat sets

getfit
10-25-2006, 06:45 PM
ohhh! nice session squats are looking ace! I LOVE JUMPINGJACKS :D

Bob
10-26-2006, 07:14 AM
Thanks GF.. just trying to keep ahead of you..
Yep, I love JJ's too.. they just seem to warm the whole body up.. loosen the joints...

Clifford Gillmore
10-26-2006, 07:21 AM
I have to say a big thanks for starting up a journal bear, I look forward to reading all of your insights!

Anthony
10-26-2006, 07:30 AM
That's one hell of a workout. Hope the knee was nothing serious.

Bob
10-26-2006, 08:24 AM
Thanks Risks.. I hope I can deliver a few insights.. but I'm looking for some too!! lol.. I welcome your comments..

Anthony.. sometimes I think it's too much too.. but my legs seem to respond well when I do this many sets once in a while.. I guess they enjoy getting hit on so many bases.. the next one will be lighter, faster and more dynamic.. but will probably have more reps. Let me know what you think as I progress though different types of leg workouts.. I value your opinion. And the knee is feeling ok today, I'm thinking it was a fluke.. keeping my fingers crossed. thanks

Vita
10-26-2006, 09:45 AM
awesome squatting, just awesome!

you've made some VERY solid progress over the years!!!

ddegroff
10-26-2006, 10:06 AM
Man just looking at that leg workout makes me cringe.

Killer session tho!

Bob
10-26-2006, 12:43 PM
Thanks Vita.. I wouldn't say too solid over the years.. if I had stayed consistant with it, instead of taking a yr or 2 years off here and there.. I would be much further ahead.. it's one of those lessons I've learned.. consistancy is the key to long term health, strength, even wealth..

ddegroff.. thanks.. yep, I don't recommend these type of workouts for most folks.. or too many for me.. but I respond well to them once in a while..

Bob
10-26-2006, 06:04 PM
Thursday, Oct. 26th
3:15 pm Cardio:
20 minute - 1 mile walk with the dog..
followed by PreWorkout Nitrean Shake (2 scoops - 48 grams Protein) w/5 grams ALN Creatine

4:20 PM Gym Workout - Chest, Upper Back, Shoulders, Abs
No belts, suits, or wraps with this workout..
8 minute warmup.. incline crunches, twists and situps..
Lat Pullover Machine-a-jiggy.. 2 sets

Hanging Leg/Knee Raises x 8 x 4 sets
SS w/ 1/8th Pullups x 5 reps x 4 sets

Flat BP
135x5, 185 x 5, 225 x 12

Flat BP w/light 80# bands (DE - fast reps)
135x 5, 155 x 5, 175 x 5, 195 x 5, 195 x 5
Supersetted with Bent Over Row x/Cambered bar
bar x 8, bar x 8, 95 x 8, 95 x 8, 95 x 8

Flat BP w/ Feet up in the air and Super wide grip - concentrating on pecs
195x10, 175 x 10, 155 x 10

Standing MPs
Bar x 8, 95 x 10, 115 x 12
followed by Post Workout Nitrean Shake (2 scoops - 48 grams Protein)

5:30 PM Cardio:
40 yd uphill sprints x 6
50 yd flat sprints x 2
20 minute - 1 mile walk with the dog & kids..

Overall Workout Notes:
>>Overall decent workout.. 7 out of 10..
>>I am sick of not doing any upperback exercise b/c of my torn biceps.. so I had to try that goofy Lat Pullover machine.. which didn't put any stress on the bicep, but they sucked.. so I had to try doing a pullup.. OOPS.. couldn't go past about 1/4 before I could feel the bicep start stretching/tearing/hurting.. so I kept the pullups to 1/8th, just to feel something in my lats after nothing for over 3 weeks..
>>Then I did the light rowing SS with BPs.. they were OK, but I could feel the bicep engage at 95 lbs, so I didn't tempt it past there.. I don't think I'm going to tell the Physical Therapist & my doctor about this session.. they don't want me pulling for 3 more weeks.. aaagggghhh!!!!
>>the 225 x 12 felt light.. it's been a while since I have done reps at that weight.. since I've been doing more 5/3/2/1 reps .. I think I could have got 20 reps if I tried, but was saving some for the DE BPs.. one of these days, I gotta do one of those sessions just for reps..
>>24 sets - 199 reps (not including warmup sets)
>>50 minutes in the gym
>>I took off work early, so I thought I would take advantage of it.. hence the 2 light "cardio" sessions.. although those sprints were really tough uphill after yesterday's leg workout

Stumprrp
10-26-2006, 08:23 PM
keep it up bear!!

Bob
10-26-2006, 09:17 PM
Thanks Rob... you wanna loan me some of your youth so I can recover a little quickier? Maybe then I can keep up with your heavy workouts.. that last GM & Box Squat workout of yours was insane..

Clifford Gillmore
10-27-2006, 08:11 AM
Sucks about the bicep bear, nice band work!

rookiebldr
10-27-2006, 09:04 AM
Thanks Rob... you wanna loan me some of your youth so I can recover a little quickier? Maybe then I can keep up with your heavy workouts..

Let me know if you find a way, I'm in desperate need. :D

Bob
10-27-2006, 12:21 PM
Thanks Risk..
Rookie.. If Stumpp will loan it out.. I'll try to share.. lol..

rookiebldr
10-27-2006, 04:22 PM
Deal. btw, if I find a way to add height, want in?

Bob
10-27-2006, 06:46 PM
Deal. btw, if I find a way to add height, want in?
Maybe an inch or 2.. but, it's kinda late for a football career.. so the only thing height is good for now is so I can eat more.. lol.

Bob
10-28-2006, 09:42 PM
Friday, Oct. 27th
3:15 pm Cardio:
20 minute - 1 mile walk with the dog..

Saturday, Oct. 28th - 4:25 pm
PreWorkout Nitrean Shake (2 scoops - 48 grams Protein) w/5 grams ALN Creatine plus 2 Thermocins
5 minute warmup.. jumping jacks, balance ball mobility, a few crunches and a few twists

Good Mornings
Bar x 10, 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 3 (20 lb PR)
335 x 2 (60-70 degree PR)

BB Shrug (w/wraps)
135 x10, 225 x 8, 275 x 5, 315 x 5, 365 x 4 (50 lb PR)

SLDLs (w/wraps)
135 x 10,185 x 8, 235 x 5, 285 x 5

10 min rest - bathroom plus Mid-Workout Nitrean Shake (1 scoops - 24 grams Protein)

DLs w/Bands - up to 80 each side (prone grip - staying light while still rehabbing biceps)
135 x 5, 185 x 3, 135 x 3, 155 x 3

Sumo on Platform -deep DL Cooldown:
135 x 12 reps

Static Holds - Pullup Bar - just BW - concentrating on the squeeze
15 secs x 4 sets

Overall Workout Notes:
>>Overall great workout.. 9 out of 10..
>>Mainly great b/c of the new PRs - the GMs are getting easier.. I'm trying the Westside/Kevin Starke philo.. just don't be afraid, push the weight agressively..
>>On the 335 GM.. I don't know if I should count these.. because I didn't go to the standard 80-85 degree
>>I know I shouldn't use straps.. but with the biceps tear and to really push my limits.. I just gotta get my traps up to speed and low back strength.. I've come to realize I have grip strength, but no grip endurance. It I want to pull >400 at the contest, then I only need to hold it 3 times or so..
>>25 sets - 121 reps (not including warmup sets)
>>85 minutes in the gym (includes the 10 min rest)

Stumprrp
10-28-2006, 10:34 PM
nice workout big guy!

Bob
10-29-2006, 04:41 PM
Thanks Stumprrp!!

Sunday, Oct. 29th
2:15 pm Cardio:
30 minute - 2 mile walk/run with the dog.. with 8 sprints - small hills, couple of flat 40 yd'ers..

Clifford Gillmore
10-30-2006, 05:20 AM
Very solid GMs bear, nice little cardio session too :)

ddegroff
10-30-2006, 09:54 AM
Killer GM's, good work!

Sidior
10-30-2006, 10:01 AM
Can't believe I havent been in here yet. Awesome lifts and workouts bro. You are one strong mofo.

Bob
10-30-2006, 06:15 PM
Thanks Risk, ddegroff and Sidor..
I appreciate the comments.. I wouldn't say I'm strong yet... but I want to stay on the road to getting there.. I've made some good progress over the last year or so since getting serious.. I just wish I had come back in my 30's instead of my 40's.. but I can't look back.. only forward!!!

Bob
10-30-2006, 06:39 PM
Monday, Oct. 30th - 4:45 pm

No belts, suits, bands or wraps with this workout..
5 minute warmup.. jumping jacks, balance ball mobility, a few crunches and a few twists
Warmup Set of Squats - Bar x5ATF + 5OH Squats

I wasn't feeling totally warmed up.. so I decided to do 2 more mixed sets:
Overhead Squats + ATF Squats:
95 x 5OH + 5ATF, 135 x 5OH + 5ATF

Squats (all squats are ATF - each set with a regular stance)
185 x 2, 225 x 2, 275 x 2, 315 x 2

I tried a New Squat theory tonight - 365x1 rep SuperSetted with 315 x2 rep - the idea being that I push a heavier weight harder like a competition weight and then immediately drop down (10 secs) and push out 2 reps DE of the lighter weight.
365x1 SS 315 x 2 (DE) x 4 sets

Squat Strip Sets - 10 secs between strips:
365 x 1, 315 x 2, 225 x 4, 135 x 8 (too easy, next time I will do it with 25s instead of 45s)

Front Squats (I suck at these-but I need to develop my wrist flexibility - instead of crossed arms in front)
135x3, 185 x 3, 235 x 3

OH Squats:
135 x 5, 135 x 5 - still working on core/stability/form - but this time after the legs are a little worn out.

Jump Squat Supersets w/light ATF Squats - these are fun
(5 BW JumpSq + 185 x 2 ATF) x 3 sets

Glute Machine-Thingy (I don't like machines, but I wanted to try this isolation machine - kinda of like a reverse Hack Machine - b/c my butt didn't feel like it got a good workout today or on my DL day)
6 reps x 4 sets - increasing weight each set.

Overall Workout Notes:
>>Overall OK workout.. 7.5 out of 10..
>>I stayed "light" with the heavier weights today, after a couple of leg workouts that were more ME based..
>>Still staying Light w/ the OH Squats to Test stability of left arm - still not sure what role the bicep plays in holding weight overhead like that - but I did feel a twing on the last couple of sets, b/c the legs were a little more tired then at the beginning - so my arms had to stabilize more..
>>21 sets - 99 reps (not including warmup sets & I count the SuperSets & StripSets as 1 set each)
>>55 minutes in the gym - not many long rests today..

ddegroff
10-30-2006, 07:18 PM
I tried a New Squat theory tonight - 365x1 rep SuperSetted with 315 x2 rep - the idea being that I push a heavier weight harder like a competition weight and then immediately drop down (10 secs) and push out 2 reps DE of the lighter weight.
365x1 SS 315 x 2 (DE) x 4 sets

Hmmm... interesting.

Your own or did you read this somewhere?

JayTapper
10-30-2006, 07:19 PM
Your first post was Crazy> What a huge change in Body lbs and life. Good to see you got on the band wagon. Looks like your a lifer. Awsome!!!!

Clifford Gillmore
10-30-2006, 07:28 PM
How come the clean grip with the Front sqauts? I've been doing cross grip since I started, something I should be doing?


LOL at the glute machine, I broke one of them once. Very nice session bear, looks stupidly taxing!

Bob
10-30-2006, 09:12 PM
ddegroff.. I'm not sure if it's mine.. I doubt it.. most everything has been done before.. jsut re-wrapped. At the same time, I can't remember reading it lately.. lol. But it felt good and I like to mix things up.. so what the heck..

Jay.. thanks for popping in.. I think this time I am a lifer!!

Risk.. I was supposed to be taking OL classes this month & Nov.. but with the torn biceps I can't :-( So I thought I would start making some improvements where I can.. the front squats with the clean grip are supposed to be "better", where as the arms crossed don't make you focus on keeping the elbows up.. plus I figure be more flexibility can't be all that bad.. lol

On the Stupidly taxing.. yeah, you will see a lot of my workouts that way.. for some reason, I can not mentally get it thru my head that "less is more".. I've tried a few of those 6-8 sets and done workouts.. and although I bust my arse doing them, I just don't seem to progress with them. Plus, with unpredictable work schedule & biz travel.. I have to get the max when I can. Stick around long enough and you will see where I have to spend a week, sometimes 2 in a hotel room - and workouts are just not the same. And I like to switch it up a lot, so after my 1st PL contest in Dec. and the biceps healing, I'll move to OL and strongman type workouts. And then I want to throw in a few more Crossfits.. ouch.

cphafner
10-30-2006, 09:24 PM
good to see you start a journal. Strong lifting. Those gms are real strong.

Sensei
10-30-2006, 09:51 PM
And I like to switch it up a lot, so after my 1st PL contest in Dec. and the biceps healing, I'll move to OL and strongman type workouts. And then I want to throw in a few more Crossfits.. ouch.Crossfi...WHa? Dude! Do you want to be lean and strong like Anthony, or soft and injury-prone like me? MAKE UP YOUR MIND!

Bob
10-31-2006, 06:25 AM
Thanks CP!! I'm getting there with the GMs.. haven't recovered enough for the heavy DLs yet.


Crossfi...WHa? Dude! Do you want to be lean and strong like Anthony, or soft and injury-prone like me? MAKE UP YOUR MIND!
hahaha.. that is a good chuckle. Yeah, I need to get a little (lot) more leaner.. but I'm thinking long term and more for the strongman agility. Just trying to wrap it all together.

Plus those last couple of your workouts Sensei... kinda remind me of Crossfit.. your 26sets, 156reps in 15mins.. lol

bill
10-31-2006, 09:28 AM
bearwolf nice workout, I may need to break things down like that at the end. I can tend throw in too much volume.

Bob
10-31-2006, 01:04 PM
Thanks bill.. yeah, I seem to be a volume hog..

Tuesday, Oct. 31st - 12:05 pm - Push
No belts, suits, or wraps with this workout..
5 minute warmup.. jumping jacks, balance ball crunches, twists and shoulder rotations..

Standing MPs
Bar x 8, 65 x 8, 95 x 8, 135 x 3, 155 x 2, 185 x 1, 195 x 1

Incline BP
135x5, 155x5, 175x5, 195x5, 215x5

Flat Close Grip BP
135x5, 225x5, 245x5,

Flat Close Grip BP w/light 80# bands (DE - fast reps)
135x 5, 155 x 5 x 3 sets

Flat Super Wide BP w/light 80# bands (DE - fast reps)
155x 5, 175 x 5 x 2 sets

BW Dips x 8 x 2 sets - concentrating on being upright and slow - to finish the tris - b/c I still can't do pushdowns, skull crushers or DB extensions

Overall Workout Notes:
>>Overall decent workout.. 8 out of 10..
>>Left bicep felt good except for the last 2 heavy sets of standing MPs - a little twinge..
>>24 sets - 117 reps (not including warmup sets)
>>50 minutes in the gym -

Clifford Gillmore
10-31-2006, 02:27 PM
Nice speed session, Dips rule.

ddegroff
10-31-2006, 04:00 PM
b/c I still can't do pushdowns, skull crushers or DB extensions

Good, keep doin the dips :thumbup:

Bob
11-01-2006, 10:54 AM
Thanks Risk and ddegroff...
I know Dips Rule!!! But I've been doing them too much...
Same with BB Bench...
I wanna do some DBs.. and I wanna use do some other accessory exercises.

I like to throw a lot of variety into my workouts.. not just sets, reps.. but also different exercises...

Now throw out all upper back & arm pulling exercises... and I'm down to BB BPs, BB Inclines, BB MPs BB Standing MPs and Dips.. yep, all great, but I need more. LOL Unless I wanted to use some of the chest machines... aaarrggghhh.

ddegroff
11-01-2006, 08:19 PM
I'm totally with you on that.

Bob
11-02-2006, 07:24 AM
Thanks ddegroff..

Wednesday, Nov. 1st - CRAP Day
Missed a lower back workout
Crappy day at work.. crappy at home.. REALLY Crappy diet day - freakin Halloween candy!!! Those damn bite size bars - you can pop 20 of them before you realize it.. and then the sugar rush, crash, headache and making you so tired .. you can't get anything done!

Not a good way to start Nov.

The only good thing was that I fell asleep at 9 PM as I was trying to watch Lost.. stumbled up to bed at 11:30 and continued sleeping until 5:45 AM. So I got 8.5 hours of sleep.. and feeling much better today. Looking forward to doing the lower back workout later today.

OneBadUnit
11-02-2006, 07:50 AM
ACK ! Damn, your leg days make MY legs feel sore. I think I'd have to get one of those motorized wheelchairs to take me to my car post workout.

Impressive and awesome. Looking forward to reading more.

Bob
11-02-2006, 08:31 AM
Thanks OBU.. Please come back anytime.. I welcome your comments..
yeah, I'm either lucky or insane... Lucky because my legs like the workload..
Or insane b/c I'm pushing them too far..

Stumprrp
11-02-2006, 08:39 AM
bear, that leg day was PHENOMINAL, cant beat a leg day with a ton of squats! i dont even think I could handle that, lol, and ive done some sick leg days.

keep it up, your putting all 40 year olds to shame big time!

McIrish
11-02-2006, 08:48 AM
Damn, Bear, looking strong as hell in here. I'm really impressed by your turnaround, too - it's really inspirational.

Bob
11-02-2006, 10:51 AM
Thanks Stump.. but unfortunately, Chuck Vogelpohl is the same age as me.. and if you've ever seen his Westside video.. f'ing amazing - he puts the world to shame. I can only use my age as an excuse.. he uses it to get stronger. LOL

Thanks McIrish.. it's been a long road.. but it's all worth it. Now if you could just tell me the secret to getting to live in China.. I'll loan you some poundage. :-) My wife and I would love to live there for a couple of yrs with the kids.

LiftingKid
11-02-2006, 05:36 PM
Nice to see you started a journal

Any plans to do a BJJ competition?

Bob
11-02-2006, 06:14 PM
Nice to see you started a journal
Any plans to do a BJJ competition?
Thanks LiftingKid.. Yes, I would love to try a BJJ contest some time.. just a couple of issues right now..
>>the torn bicep - can't do much pulling right now..
>>and the strongman group I'm in meets at the same time.. 7 PM MWF.

We are trying to find some indoor warehouse space for the strongman equipment for the winter.. and perhaps move around the times. I'm hoping once the biceps is close to 100% (at least when I am able to do a pullup again or some curls..), then I can rejoin the BJJ group.

The BJJ group is kinda pissed at me right now... b/c there is a monster of a dude in the group who weighs about 265.. who has won a number of New England tournaments... nobody wants to wrestle with him b/c he is so strong and brutal... plus there is no one else bigger then 220.. so that liked my fat, strong butt to wrestle with him. We had some good sparring, he couldn't throw me around, but with his endurance and BJJ knowledge, I would usually do something dumb after a few minutes and he would get me in some kind of submit position where I would just gas myself fighting against it. Something dumb would usually mean giving up my back - b/c I'm still thinking HS style wrestling... or leaving an arm exposed.

Bob
11-02-2006, 09:35 PM
Thursday, Nov. 2nd - 2:45 pm
5 minute warmup.. balance ball, shoulder mobility and a few twists

Incline Crunches: 2 sets x 8 w/45 lbs
Back Extensions: 2 sets x 8 w/45 lbs

Good Mornings: Bar x 10, 135 x 5, 185 x 5

DLs (no wraps, prone grip) - Pushing my luck
135 x 5,225 x 3, 275 x 2

DLs (w/wraps) Pushing my luck - Part 2
325 x 1 x 4, 375 x 1x 3, 395 x 1 x 2 (Single reps with 30 set rest between)

BB Static Holds (Trying like heck to improve my grip - w/o ripping my bi)
375 x 15 secs, 325 x 15 secs, 275 x 15 secs, 225 x 15secs

BB Shrug (w/wraps): 225 x 8, 275 x 5, 315 x 5, 365 x 5 (1 rep PR), 135 x 20

Good Mornings: 135 x 10, 135 x 10 (real slow)
I know, a 2nd round - I just felt like I need to burn some back fat..

BB Wrist Curls: 45 x 10, 55 x 8, 65 x 5, 75 x 5

Static Holds - Pullup Bar - just BW - concentrating on the squeeze
15 secs x 4 sets

5 min rest - bathroom plus Mid-Workout Nitrean Shake (1 scoops - 24 grams Protein)

Cardio: 8 minutes
Combination of Heavy Bag Knee Kicks, Jumping Jacks, Frog Jumps & bent over twists for 6 minutes..
Finished off with Tabata Squats - 4 x 30secs.

Overall Workout Notes: 8 out of 10..
>>Pushing my luck - I'm not supposed to be doing DLs.. but I had to try.. and they felt OK.. the bicep stayed in place.. lol.. so I pushed it twice, going for heavy sets with the straps..the reps seem pretty easy.. although there was a bicep strain on the 395s.. almost went for 415 reps, but I decided not to push any further..
>>The only thing that sucked about this workout was the same old grip issues..
>>I know I shouldn't use straps.. see my notes from Sat. as to why
>>38 sets - 154 reps
>>85 minutes in the gym (includes the 5 min rest)

Bob
11-03-2006, 06:11 PM
New Type of Workout for me today.. my neighbor and I are having a mini-PL-competition on Monday at the Gym.. mainly, to get me ready for my 1st competition Dec. 9th. We'll get to the Gym Monday @ 10:15 AM, warm up.. and do our 3 Squats, then 3 BPs, then 3 DLs. 5 minutes between lifts. Impartial 3rd party (a qualified S&C Coach) judging. Should be fun. I want to hit 75%, 85% & 95% on all my gym maxes. So today's workout is meant to be light, but somewhat taxing.. going to see if my body can overcome with 2 full days of weekend rest.

Friday, Nov. 3rd - 2:25 pm
No belts, suits, bands or wraps with this workout..
5 minute warmup.. jumping jacks, balance ball mobility, a few crunches and a few twists

Warmup Sets of Squats - Bar x5ATF + 5OH Squats, 95 x 5OH + 5ATF

Giant sets of ATF Squats, Flat BPs & Bent-over Rows
135 x 5, 135 x 5, Bar x 10
185 x 5, 135 x 5, 95 x 8
235 x 5, 185 x 5, 115 x 8
235 x 5, 205 x 5, 135 x 6 (This is the heaviest row since the biceps tear)
185 x 5 (ME), 185 x 5(ME), 155 x 5 (This is the heaviest row since the biceps tear)
185 x 5 (ME), 135 x 5(ME), 95 x 10

Supersets of Close-Grip BP & BB Curl
135 x 5(ME), 35 x 10
155 x 5(ME), 45 x 10 (Not bad - I could only curl 25x1 -2 weeks ago, 5 x 1 - 4 weeks ago)
155 x 5(ME), 45 x 10

5 min rest - bathroom plus Mid-Workout Nitrean Shake (1 scoops - 24 grams Protein)

Cardio: 5 minutes 40 secs (call it a mini-Crossfit session.. lol)
4 Sets with 30 sec rest between:
Set 1: 20x45 DBs 14 inch Step Ups, 20 Standing MP x Bar, 20 Hanging Knee Raises (80 secs)
Set 2: 20x30 DBs Lunges, 20 Balance Ball Crunches, 20 BW Bench Dips (90 secs)
Set 3: 20x30 DBs 14 inch Step Ups, 20 Incline Narrow Pushups, 20 Jumping Jacks (80 secs)
Set 4: 20x30 DBs Lunges, 20 Standing MP x Bar, 20 Hanging Knee Raises (90 secs)

Overall Workout Notes: 8.5 out of 10..
>>Very Interesting Workout - Light, yet tiring.. kinda full body too
>>Hey, I can do curls again.. WooHoo!! The biceps is healing.. I'm within a 100lbs of my heavy rowing sets..:clap:
>>We'll see how this workout, with yesterday's heavy low back & grip workout affects Monday. Give me a lesson to learn for Dec.
>>24 sets - 152 reps (not counting warmup or cardio reps)
>>85 minutes in the gym (includes the 5 min rest)

ddegroff
11-03-2006, 06:26 PM
Nice work today and yesterday.

Glad to hear the bi is holding strong.

OneBadUnit
11-03-2006, 07:24 PM
Yes, definately good news to hear the bicep feels better !!!!

Bob
11-03-2006, 09:35 PM
Thanks dde and OBU!! yep, I'm happy the bi is coming back too. Gotta get back to flipping tires and chucking stones..

LiftingKid
11-04-2006, 06:28 AM
I'm happy to see your bicep is healing up nicely. Nice cardio.

Bob
11-04-2006, 12:29 PM
Thanks Lifting Kid.. I have been seriously slacking in my cardio for the last 5 months.. so I want to build it back up without hurting my strength gains.. and the HIIT/Crossfit ways seems to be the best. And I need to get my weight down to a steady 220-ish..

getfit
11-04-2006, 12:48 PM
Thanks ddegroff..

Wednesday, Nov. 1st - CRAP Day
Missed a lower back workout
Crappy day at work.. crappy at home.. REALLY Crappy diet day - freakin Halloween candy!!! Those damn bite size bars - you can pop 20 of them before you realize it.. and then the sugar rush, crash, headache and making you so tired .. you can't get anything done!

Not a good way to start Nov.

The only good thing was that I fell asleep at 9 PM as I was trying to watch Lost.. stumbled up to bed at 11:30 and continued sleeping until 5:45 AM. So I got 8.5 hours of sleep.. and feeling much better today. Looking forward to doing the lower back workout later today.
heh! i missed out this year on the treats :( had to work till 10pm so no treats for me.

Bob
11-04-2006, 06:15 PM
heh! i missed out this year on the treats :( had to work till 10pm so no treats for me.I wish I could do that .. but with a 6 & 9 yr old, ain't happening.. lol.. I swear they bought home 15 lbs of candy. Thank god we heard of the Halloween Fairy.. and got rid of all but 24 pieces.

Bob
11-05-2006, 06:15 PM
Easy Weekend.. getting ready for Monday morning..

Saturday, Nov. 4th - Rest Day

Sunday, Nov. 5th - 4:25 pm
Walk/Run - with Dog and Kids..
2.0 miles walking, .75 Running..
Total time = 45 minutes

Anthony
11-06-2006, 05:31 AM
Go easy on that bicep, you don't want to aggrevate it!

And good luck today!

Bob
11-06-2006, 02:42 PM
Thanks Anthony.. You are right, I don't want to aggreviate it.. but it's just feels so good to be able to use it.:nod:

Monday, Nov. 6th - 10:40 am - MINI-Contest Day
I admit, I was a bit nervous going into this mini-contest.. my experienced friend wanted to show me what it was like doing the Big 3 at 90-95% max on the same day, in a short period of time. My stomach was turning a bit..
The goals on the weights was to push 75%, 85% & 95% of current gym maxes

No belts, suits, bands or wraps with this workout/contest.. but I did use some chalk..
5 minute warmup.. jumping jacks, shoulder mobility, arm & leg swings, some deep breathing.

Warmup Sets of Squats - Bar x5, 95 x 5, 185 x 2, 225 x 2
Competition Starts:
Squats:
335 x 1 (2 white lights) - we had an impartial judge plus each other judging
365 x 1 (2 white lights)
390 x 1 (2 white lights)
I left a lot in the tank - 405 would have been easy today.. but I didn't go for a 4th try, b/c I didn't know what to expect with BPs and DLs coming up

Warmup BPs: 135 x 4, 185 x 2
BPs:
255 x 1 (2 white lights) - although I didn't pause at the top - I racked too soon - so it probably would have been red-lighted at a real competition
280 x 1 (2 white lights)
305 x 1 (2 white lights) - I took this one with a lift off - although I don't like them
Again, I left a lot in the tank - 325 would have been tough today.. but doable.. I didn't go for a 4th try, b/c I still wanted to save something for the DLs coming up

Warmups DLs: 135 x 4, 225 x 2
DLs:
315 x 1 (2 white lights)
345 x 1 (2 white lights)
380 x 1 (2 white lights)
4th attempt: 410 x 1 (2 white lights)
5th attempt: 440 x 1 (2 white lights)
I left a little in the tank - only b/c I was late for a meeting and I ripped open some callouses on my middle finger.. (I know, I wimped)

Total 3 lifts = 1075 lbs
Total 3 lifts (if I include 5th DL) = 1135 lbs

Overall Contest/Workout Notes: 9.0 out of 10..
>>Very Interesting Mini-Contest - I left too much on the Squats & BP, or it would have been 9.5.. (10 is perfect - and don't ever think I can quite reach that)
>>I was quite happy that I got "all" white lights.. although I have to really think about pausing at the top of my Squats and BPs
>>I was real happy with the DLs - having grip issues again lately, I was thinking that I wouldn't be able to hold the weight. I do admit to sneaking chalk into the gym.. a big no no.. but, I held the 440 pretty easily.
>>I still don't have a belt - the only equipment allowed in 100% RAW.. I wonder what that can add to my efforts
>>I went in to this mini-contest thinking of only 1100.. now, I'm thinking 1200 for Dec. 9th.. my friend wants me to think 1300.. lol.. I don't think I can improve that much in one month.. lol
>>19 sets - 37 reps
>>100 minutes in the gym - I do wonder what more "rest" between sets will do? Good for more max effort or Bad b/c I will get "cold" between max efforts?

Stumprrp
11-06-2006, 03:02 PM
nice job man!

Bob
11-06-2006, 05:58 PM
Thanks Stump..

ddegroff
11-06-2006, 08:40 PM
thats some good work man!

did you win?

cphafner
11-06-2006, 08:42 PM
strong lifts across the board. A good belt is worth the money. I need to invest in a better one soon.

Chubrock
11-06-2006, 08:47 PM
Nice numbers bro. Strong as hell.

Bob
11-06-2006, 11:34 PM
thats some good work man!
did you win?
Thanks dde.. it wasn't a "real" contest.. just to prep me for my first in Dec. Plus, my friend who did the mini-contest with me is about 60lbs lighter.. but the SOB can Squat as much as me.. he use to compete in the 80s and had a bunch of teen/20s records at the time.. strong little SOB!!

strong lifts across the board. A good belt is worth the money. I need to invest in a better one soon.
Thanks CP.. I figured it's gotta help a little.. I just don't want to depend on it..

Nice numbers bro. Strong as hell.
Thanks Chub.. not yet, but I hoping to push the "raw" devil a little.. National Record Total for 100%Raw for my age group is 1335 for 220s or 1365 for 242s.. I've got 3 more yrs to increase my total around 150-175 lbs.. if I can progress at 1/4 the speed I have over the last 6 months, I should be able to do that. I just have to see if I have the gonads to push these weights in a "real" meet and to not injure myself too bad.. lol

OneBadUnit
11-06-2006, 11:58 PM
Awesome numbers !!! Kinda wonder how I would do if I tried something like that. See what "club" I'd be in (High school gave T-shirts out to the football team reflecting their 3 lift total)

Coke
11-07-2006, 06:31 AM
Great job in there dude, killer with the raw work.

Unreal
11-07-2006, 07:38 AM
Wow, solid lifts.

Bob
11-07-2006, 09:58 AM
OneBadU- thanks.. give it a go.. it was fun
Coke.. thanks for popping in from the CocoaBar..
Thanks Unreal.. you aren't far behind.. so I gotta stay ahead.. :-)

Anthony
11-07-2006, 10:17 AM
Awesome work!!

Bob
11-07-2006, 02:49 PM
Thanks Anthony..

Tuesday, Nov. 7th - 8:30 am - Cardio #1
2.25 mile Run/Walk w/Dog - 20 minutes

Tuesday, Nov. 7th - 12:30 pm - Gym - Abs & Light Upper Back
No belts, suits, bands or wraps with this workout
2 minute warmup.. jumping jacks, shoulder mobility, balance ball.

Giant Sets: Hanging Leg/Knee Raises, 1/8th Pullups, Wood Chops (pulley system):
5 BW, 5 BW, 10 w/45lb (5 each side)
6 BW, 6 BW, 12 w/55lb (6 each side)
6 BW, 6 BW, 12 w/65lb (6 each side)
6 BW, 6 BW, 12 w/75lb (6 each side)

Incline Crunches w/45 lb x 8 x 2 sets
Incline Situps w/45 lb x 8 x 2 sets
Incline Crunches w/0 x 10 reps
Incline Situps w/Twist x 20 reps

Russian Leg Swing x 20 reps

SuperSets: Single Arm Pulley Pulldown & Reverse Wood Chop (Bottom-up)
20 w/45lb (10 each arm), 10 w/45lb (5 each side)
20 w/55lb (10 each arm), 10 w/50lb (5 each side)
20 w/65lb (10 each arm), 10 w/55lb (5 each side)
20 w/75lb (10 each arm), 10 w/60lb (5 each side)

Single Arm Pulley Chin: 20 w/75lb (10 each arm), 20 w/85lb (10 each arm)

Cardio Set #2
10 Minutes of alternating 10 reps of Hi Knee lifts, Jumping Jacks, Squats w/30 lb bar, GMs w/30 lb bar, Straight Kicks, Balance Ball Twists w/25 lbs, single leg jump ropes.
This felt good.. kind of a GPP/crossfit cardio session.

Supersets: Side Bends & DB Rows
10 w/50lb (5 each side), 10 w/50lb (5 each arm)
10 w/60lb (5 each side), 10 w/60lb (5 each arm)
10 w/70lb (5 each side), 10 w/70lb (5 each arm)
Additional Side Bend Set: 10 w/80lb (5 each side)

Cardio #3
10 minutes Ellipitical HIIT: 5 cycles of 30 sec sprint(high level) w/1:30 lightly threading (low level)

Overall Workout Notes: 8 out of 10..
>>I can't say I went all out during the Cardio sessions today.. so that lowered the score
>>The biceps felt good on the light single arm pulldowns & DB rows - still can't do a full pullup..
>>21 sets - 404 reps - reps were high b/c of all the single arm work. (giant & super sets count as one set)
>>80 minutes in the gym - the workout was fairly fast paced

ddegroff
11-07-2006, 05:34 PM
Nice cardio work!

Coke
11-08-2006, 05:03 AM
Ace sets in general, including the ab work and cardio...the giant sets and supersets were awesome.

Bob
11-08-2006, 05:51 AM
Thanks dde and Coke..
Yeah, I gotta push the cardio.. I got quite lazy for a few months, trying to make strength gains... now I've got to balance losing some fat, along with staying strong for the upcoming contest. Plus worry about all the holiday feasting.. :-)

OneBadUnit
11-08-2006, 06:17 AM
ACK !! Holiday Feasting !!!! I must resist !!!

rookiebldr
11-08-2006, 08:16 AM
Great effort Bearwolf. Looks like you started a bit low in the deadlifts maybe even in some of the other ones, however, nice work. I bet it's great to get the feel of a competition prior to doing one.

Bob
11-08-2006, 09:27 AM
OBU.. don't resist.. just time your bulking for the holiday session.. Turkey as awesome protein..

Thanks Rookie.. definitely low.. which was on purpose.. I'll let you know how the "feeling" was, when I actually get done with the competition.. lol.. maybe it was a badthing.. :-(
BTW Rookie.. I haven't seen a post in your journal in a while.. you need someone to slap you around?:whip:

Sensei
11-08-2006, 10:15 AM
Nice job w. the mock-meet! Really strong!

Bob
11-08-2006, 02:38 PM
Sensei.. thanks.. hopefully I'm getting strong.. I always appreciate your advice.. so if you read something that might hinder my progress for the upcoming meet.. please let me know.

Wednesday, Nov. 8th - 1:30 pm - Gym - Legs & Chest/Shoulders
No belts, suits or wraps with this workout
2 minute warmup.. jumping jacks, shoulder mobility, balance ball.

Warmup Squats: Bar x5ATF + 5OH Squats

Super Sets: ATF DE Squats w/mini-Bands-80lbs, Flat Bench Press:
Bar + Bands x 10, 135 x 5 (Competition style BPs - pause on chest and locked positions)
135 + Bands x 5, 185 x 5 (Comp style)
185 + Bands x 5, 225 x 5 (Comp style)
225 + Bands x 3, 245 x 4 (Comp style)
275 + Bands x 3, 265 x 3 (Comp style)

Short recovery - near max BPs (Comp style) - 30 sec rest between each single rep: 275x1, 285x1, 295x1, 305x1
The goal here is to train near max strength with short recovery..

SuperSets: Box Squats & Standing Military Press:
275x5 (12 inch Box), Bar x 10
325x3 (12 inch Box), 65 x 10
185x5 (10 inch Box), 85 x 8
205x5 (10 inch Box), 135 x 5
135 x 10 (no box), 155 x 3
Bar x 10 (Plie squats), 175 x 2

Overall Workout Notes: 7.5 out of 10..
>>I felt like crap going into the gym.. I think I have some kind of stomach virus.. felt like throwing up a few times..
>>Was only supposed to do a leg workout today.. but found out that I have to travel for work next week.. so I will be without a gym for 4 days.. so I had to cram legs and chest together.. so I can get another workout in before I travel.
>>The short recovery near max BPs were pretty cool.. first time I had tried them.. and for feeling like crap, I was happy to be able to push them out.
>>15 sets - 128 reps - (super sets count as one set - warmup set not included)
>>65 minutes in the gym - although 10 minutes were spent talking to my BJJ instructor - who was asking how the biceps was and catching me up to date on the tournaments that the guys were in.. and that he got his Black Belt finally.

ddegroff
11-08-2006, 04:47 PM
Nice work especially under the weather.

Very interesting set up, seemed to work fine.

Bob
11-08-2006, 10:41 PM
Very interesting set up, seemed to work fine.
Thanks dde... yeah, I wasn't going to do this type of workout until after my competition.. but I had no choice.. essentially missing 2 workouts next week was not acceptable.. so I had to crunch some together.. I'm going have to do it on Friday and Monday too.. should be interesting workouts..

Or I might dedicate this workout to Stump.. he has seemed to make some great progress with these Big 3 type of workout combos..

Coke
11-09-2006, 05:16 AM
Sweet session man...having a few days off shouldn't hurt you at all, especially the way you're going about it.

ddegroff
11-09-2006, 09:18 AM
yeah, I wasn't going to do this type of workout until after my competition.. but I had no choice.. essentially missing 2 workouts next week was not acceptable.. so I had to crunch some together.. I'm going have to do it on Friday and Monday too.. should be interesting workouts..

know the feeling, should be interesting for sure.

Bob
11-09-2006, 02:17 PM
Thanks Coke.. I'm hoping..
DDE.. always interesting.. life..

Thursday, Nov. 9th - 11:30 am - Gym - Low back, Hammies, traps and grip..
No belts or suits with this workout
5 minute warmup.. jumping jacks, shoulder mobility, balance ball.
TKEs - 3sets each leg x 12 reps
Warmup GMs: Bar x 10

GMs w/Bands - 80 lb minis
Bar x 10, 95 x 5, 145 x 5, 195 x 5, 245 x 2 (first time ever doing these w/Bands.. man were they hard!!)

GMs no bands
245 x 5, 295 x 3 (really tired after the bands and yesterday's leg workout)

BB Shrugs (wraps on >245)
145 x 15, 195 x 5, 245 x 5, 295 x 5, 345 x 5, 395 x 2 good (2 with hip thrust lol)
Yep, I stole just about every 25 lb plate in the gym.. lol

RDLs (wraps on > 195)
145 x 10, 195 x 5, 245 x 5, 295 x 2 (really tired)

Reverse Wrist Curls: 35 x 10, 45 x 8
Wrist Curls: 45 x 10, 55 x 10, 65 x 8

Gripper Machine: 45 x 20 each hand, 100 x 10, 155 x 5 rep
Followed by static holds: 155 x 5 secs each, 155 x 5 secs, 100 x 10 secs
Pinch Grip: 2 10s x 10 secs each hand, 2 10s + 5 x 10 secs each hand

Overall Workout Notes: 8 out of 10..
>>Feeling much better today.. still a little stomach virus or something.. but nothing to efect my workout..
>>However, I was tired from yesterday's workout.. I don't like to do legs and back/hammies this close together.. but I have no choice b/c of the travel next week
>>Was happy with the GMs with Bands.. and the PR in Shrugs
>>30 sets - 175 reps - (Don't count warm-ups or TKEs - more for rehab)
>>70 minutes in the gym

ddegroff
11-09-2006, 04:02 PM
Hell yeah, nice PR.

And if you want to shorten the name drop E, just DD. LOL :clown:

Chubrock
11-09-2006, 07:13 PM
Strong GMs Bear. Last couple of sessions have been looking good, especially with the stomach virus you had.

Coke
11-10-2006, 05:38 AM
Yep, I stole just about every 25 lb plate in the gym.. lol

Ought to be taking the big 45lb plates, lol...awesome stuff, doing the GM's with and without the bands - great effort.

Stumprrp
11-10-2006, 07:36 AM
YOWZA! atf's with bands, sick! and shrugs with hip thrust is the only way to do em bro :D power style

Bob
11-10-2006, 07:57 AM
Thanks DD .. gotta go for a PR every workout some folks say..
Thanks Chubs.. I can't complain.. I've got an immediate goal.. I gotta push thru everthing right now.. work or being sick can't stop me!!:evillaugh
Funny Cocoa.. that's my goal.. but for now, those 50 lb jumps in weight are so logical.. lets see, if I used 45s instead of 25s, that would have been 675 lbs.. now that would be a BIG Freakin' Shrug..

and shrugs with hip thrust is the only way to do em bro :D power styleThanks Stump.. I wonder about the "power style" shrugs.. my traps are feeling really tight this morning.. so it's either the newfound heavy weight or the "power style"..

JustinASU
11-10-2006, 09:43 AM
Poundages are looking awesome....






....for an old man ;)


I'm sure I could learn a thing or two from this journal. That was one hell of a setup back there what with legs and chest, etc.

Bob
11-10-2006, 02:09 PM
....for an old man ;)
Hey!! That's not funny!! lol Yes it is.. thanks AWhole

I'm sure I could learn a thing or two from this journal. That was one hell of a setup back there what with legs and chest, etc.
Perhaps.. but I'm looking for input from guys like you.. I NEED a 500 squat and a 600 DL. Maybe I just need to come down to NC and workout with you, Will, Issac and Rick.. lol

Unreal
11-10-2006, 02:16 PM
Stop making progress so I can catch up and pass you. Between you and Rob I feel like I'm not doing anything. The young and old are just tearing this place up.

Sensei
11-10-2006, 02:51 PM
Bearwolf,
What kind of split/template/plan are you on right now? I'd read through your log and try to map it out myself, but I'm a little too lazy right now...

Bob
11-10-2006, 03:43 PM
Friday, Nov. 10th - 1:05 pm - Gym - Upper Back, Abs, bis & Plyo/OLs..
No belts, bands, chalk or suits with this workout
NO warmup.. OUCH.. can't do that again.. that was one of the reasons I tore the bicep..

Decline Crunches w/0 x 10 rep
Decline Crunches w/25 lb x 5 x 2 sets
Decline Situps w/25 lb x 5 x 2 sets
Decline Crunches w/0 x 10 reps
Decline Situps w/Twist x 10 reps

Hanging Knee Raises 10 x 3 sets
1/8 Pullup x 10 sec hold x 2 sets

Pulldown Machine (had to :mad: since I still can't do a full pullup b/c of the bi - I need some full ROM vertical)
80x10 (pullup), 100x10 (chin), 120 x 10 (PU) 140 x 10 (CU), 160 x 10 (PU)

BB Bent over Rows: 95 x 10 (Overhand), 135 x 8 (OH), 135 x 8 (Underhand), 155 x 8 (OH), 155 x 6 OUCH (UH)

Plyos and OLs
Snatch Practice (Pushing my Luck #1): Bar x 8, 65 x 5, 85 x 5, 105 x 5 (Ouch)
Push 1/2 Press: 105 x 5, 125 x 5, 145 x 5, 165 x 5

SuperSets: OH Squats & Jump Squats:
85 x 5 OH & BW x 5 Jump SQ
85 x 5 OH & Bar x 5 Jump SQ
85 x 5 OH & 85 x 5 Jump SQ

SuperSets: Wood Chop & Reverse Wood Chop (Bottom-up) - reps are each side - on pulley system
5 w/65lb , 5 w/55lb
5 w/75lb , 5 w/60lb
5 w/85lb , 5 w/65lb

Side Bends: 70 x 5 (each side), 85 x 5, 100 x 5

BB Curls: 45 x 10, 55 x 10, 65 x 8 OUCH (Pushing my Luck #2)
Overall Workout Notes: 7 out of 10..
>>Felt like crap today b/c I didn't time my food intake.. I was soooo hungry walking into the gym, which means I get weak fast.. so I decided to abuse myself with too many sets & reps.. and doing Plyos instead of Cardio
>>Pushing my Luck - twice again today.. I shouldn't have done the Snatches or Curls with that weight.. I've been making progress, but the dang bicep is still not back. The torque on the last snatch I did was really jolting.. hopefully nothing lasting..:mad:
>>I going to start a couple of threads on Plyos and Side Bends.. I've got some questions on what other folks are doing & thinking..
>>42 sets - 316 reps - (Way too much!! But it was punishment.. and b/c of lost time next week)
>>70 minutes in the gym - very fast workout.. hopefully I got some cardio benefits..

Bob
11-10-2006, 04:00 PM
Stop making progress so I can catch up and pass you. Between you and Rob I feel like I'm not doing anything. The young and old are just tearing this place up.
Unreal.. Hell NO!! I've only got a few more yrs left.. lol.. b4 all progress is impossible.. don't worry, you've got plenty of time to pass my arse.. Now, Rob.. well, nothing I can do about youth.. I should would like to catch him though.

Bearwolf,
What kind of split/template/plan are you on right now? I'd read through your log and try to map it out myself, but I'm a little too lazy right now...
Sensei.. my template is really a mess right now.. the torn bicep was the last nail in the coffin. When I started the strongman group, work travel also picked up.. throwing me off a 5 day split.

I was on Westside earlier this year.. and made some good progress for about 7-8 weeks.. but then I just started to wear down. I think b/c I was trying to throw some additional OL'ing in with it and taxed my system. I was hoping to make some awesome progress in the Big 3 so I could do my 1st PL contest in Oct.

Then I found the BJJ and thought this would really help my workload capacity.. getting in better mental and all-body shape.

Then when I help found the strongman group, the schedule became absurd trying to balance.. and then of coarse, the biceps tear.

So for now, the immediate goal is Dec. 9th. I figure I need 3-4 more heavy sessions and 2 more speed sessions for each of the Big 3 - with about 5 days of rest b4 that competition. Anything else is really just "cardio" or trying to get my bicep recovered.. and somehow to work a little of the upper back. And with at least 3 biz trips b4 then, the 5 day cycle gets compressed at times.. hence this week I did the mini-contest and then did heavy leg and back sessions so soon afterward.

This is where I could use advice from folks like you. Real people, with real lives, who lift heavy and try to compete... and who have knowledge!!

Perhaps I will put my whole schedule for the next month down in the journal.. and have you guys critique it!!

Pup
11-10-2006, 05:45 PM
Solid looking sessions BW...i like how you put the energy systems work in there.

getfit
11-11-2006, 03:03 AM
Things are looking ace bear.Yes oly lifts are hard trust me ;)Ive been practacing for months.

Stumprrp
11-11-2006, 05:45 AM
another crazy session from big bear

Coke
11-11-2006, 06:40 AM
Tremendous ab work to start things off with the effort, did superbly throughout...shiat over this way is awesome!!

Sensei
11-11-2006, 07:27 AM
So for now, the immediate goal is Dec. 9th. I figure I need 3-4 more heavy sessions and 2 more speed sessions for each of the Big 3 - with about 5 days of rest b4 that competition. Anything else is really just "cardio" or trying to get my bicep recovered.. and somehow to work a little of the upper back. And with at least 3 biz trips b4 then, the 5 day cycle gets compressed at times.. hence this week I did the mini-contest and then did heavy leg and back sessions so soon afterward.I think Jim Wendler said in one of his articles that "You can't get stronger the last two weeks before a competition, but you can get a whole lot weaker!" Get a week of rest if you can. Not a whole lot you can do the last two weeks before a meet except fine tuning. I think in the last 8 or 9 days out, all I usually do are some warm-up weights and maybe some abs and tris.

OneBadUnit
11-11-2006, 09:28 AM
Yo big man ! Just stopping by to show some love. Hows the bicep doing? Thanks for the post on my HIIT. I gave you a reply in my journal.

Bob
11-11-2006, 12:03 PM
Thanks Pup
GetFit thanks.. I've was doing really good with OLs before the biceps tear.. This was the first session I've tried a full snatch.. just pushed to a little too far..
Thanks Stump.. almost as crazy as one of yours.. NOT!
Coke.. yeah man.. going for the sexy 6 pack... haha. just needs those abs to keep my spine in place for the squats and DLs.
Sensei.. good advice.. I think I have the next 28 days mapped out.. I will put a thread later today.. after a little cardio..
OBU.. thanks.. biceps is doing better.. about 55% of strength.. and it holds well for DLs.. so I'm ok for now.. and I read your reply.. I gotcha man.. I hate running too..

Bob
11-11-2006, 03:46 PM
Saturday, Nov. 11th - 2:00 pm - Cardio
90 minutes of Yard work - mostly raking leaves, pine needles

Walk/Run/Sprints with daughter and dog..
1.25 mile walk, .25 jog - 25 minutes
5 x 40 yd Hill sprints, 3 x 20 yd hill sprints

Unreal
11-11-2006, 04:02 PM
Awesome job on the yard work. :)

mickyjune26
11-11-2006, 04:24 PM
Did you get a PR on the yard work? Kudo's if you did.

This is a great journal. You're working it hard, and I want to be this active as I mature through my years too.

dw06wu
11-11-2006, 04:57 PM
First time stopping by here, nice journal. I hope that bicep heals up for you.

Bob
11-12-2006, 09:34 AM
Unreal.. thanks.. my neighbors thought so too.. I haven't been able to rake since the biceps tear.. so my leaves were blowing over their yards.. lol

Mickey.. haha.. I never thought about it.. but yeah, maybe it was a PR. Thanks for the compliments too.

DW.. thanks for dropping in.. please come back any time.. offer input or ask questions.. so far so good on the biceps.. thanks.

TestPolska
11-12-2006, 09:57 AM
Sessions are looking good man. Cardio is a lil high for my taste lol.

Bob
11-12-2006, 05:33 PM
TestPolska - Thanks.. if my cardio session are high.. you must do yours from the couch.. lol.

Sunday, Nov. 12th - 4:05 pm

No belts, suits, bands or wraps with this workout..
5 minute warmup.. jumping jacks, balance ball mobility, a few crunches and a few twists
Warmup Set of Squats - Bar x5ATF + 5OH Squats

Squats (squats are ATF thru 355 - 2 higher sets were competition parallel - still trying to get use to that)
135 x 5, 225 x 2, 315 x 2, 355 x 4, 385 x 1, 395 x 1

Walkouts w/BB Calf Raises & w/8th squats (Practicing a heavy walk out.. to stress the CNS)
455 x 5, 545 x 5, 315 x 10

Squat (PL stance - working on form - concentrating on pauses, depth, pushing feet out, etc.):
315 x 2, 315 x 2, 225 x 2, 225 x 2

Front Squats (I suck at these-but I need to develop my wrist flexibility - instead of crossed arms in front)
135x5, 155 x 3, 175 x 3

OH Squats:
Bar x 5, Bar x 5 - just working on core/stability/form - but this time after the legs are a little worn out.

Overall Workout Notes:
>>Overall OK workout.. 8.5 out of 10..
>>Not a bad, not a great workout.. but OK considering this is the 3rd leg workout in 7 days.. not bad for an old man
>>18 sets - 64 reps (not including warmup sets)
>>55 minutes in the gym

Unreal
11-12-2006, 05:52 PM
Awesome leg day. I haven't maxed on squats in a long time. I did do a few sets at 315 today so I know I got a good number in me.

If you want more practice on yardwork my girlfriend needs her yard raked.

Stumprrp
11-12-2006, 05:59 PM
nice leg day bear heavy walkouts are good stuff

ddegroff
11-12-2006, 09:49 PM
Killin' those legss, nice work!

heathj
11-12-2006, 11:31 PM
Front Squats (I suck at these-but I need to develop my wrist flexibility - instead of crossed arms in front)
135x5, 155 x 3, 175 x 3
warmup sets)


For some reason I can't bend my wrists back far enough either. Maybe our biceps are just too big! Well...maybe yours.

McIrish
11-13-2006, 04:48 AM
Awesome squats lately, Bear. How much are you weighing in at, again? A nearly 400lb squat is great work!

Coke
11-13-2006, 05:44 AM
Nice cardio, super job with the squats!!

Bob
11-13-2006, 06:17 AM
Thanks Unreal.. yeah, these max days are killer.. but I gotta make sure I push 405 at the comp.. BTW.. I did rake your GF's yard.. Naked!! lol

Yes walkouts are Stump... and I've been forgetting to do them.. OUCH..

Thanks DD! but they are not dead yet.. ;)

Heath.. I wish I had some good advice on the wrists.. everything I've read said we just have to suck it up.. but man, it sure hurts.. And I'm sure it's not my bicep getting in the way:redface:

Thanks McIrish.. I still have a fat arse.. weighed 241 at the gym yesterday.. hoping to get to 232 by contest time..

Thanks Coke!!

OneBadUnit
11-13-2006, 03:31 PM
HAHA, we're about the same weight and you move mad pounds in the gym. /cry

KevinStarke
11-13-2006, 03:46 PM
Sick squatting man, front squats for the win.

Bob
11-13-2006, 07:33 PM
OBU - Don't compete against me.. just yourself. There are too many factors.. just keep lifting heavy & learning.

Kev.. thanks man.. someday I hope to squat like you.. lb for lb.. dang, I could be worth a 700 or so.. that'd be sweet..

Monday, Nov. 13th - 10:05 am - ME DLs and ME BP
Simliar to last Monday.. my experienced neighbor wanted to do a heavy workout.. to build my confidence.. man.. this dude was right on!!

No belts, suits, bands or wraps with this workout/contest.. but I did use some chalk..
2 minute warmup.. jumping jacks, shoulder mobility, arm & leg swings, some deep breathing. Yeah.. stupid again.. but I was in a rush.

Warm up DLs: 135 x 4, 225 x 2, 315 x 1
ME DLs: 365 x 1,405 x 1, 440 x 1, 450 x 1 (PR)
Cooldown Sets DL: 315 x 2 (I was really spent), 225 x 5 (form practice)

Warmup BPs: 135 x 4, 225 x 2
ME BPs: 275 x 1, 315 x 1, 325 x 1 w/ a lift off, 335 x 1 w/ a lift off (PR)
CNS Stress BP: 405 x 5 (basically like the walk out on a squat.. trying to get use to a heavy BP weight & did 5 x 1/8th ROM)
CGBP: 225 x 7

Overall Workout Notes: 9.5 out of 10..
>>How can it not be a great workout with a new PR in your DL and BP!! Although I was feeling sore and tight coming into the gym.. something about Monday mornings..
>>I am going to admit to a little lie right now.. for the last 2 months, my sig has stated that my DL PR was 445 x 1.. but that was with straps.. aaaggghhh!! I'm sorry I decieved you.. my real DL PR was really 405 x 1. But you see, I've been so embarassed with my grip, I lied. But, I have snuck chalk into the gym on these last 2 Mondays, and whatta ya know... my grip sticks like I'm using straps. Never again.. never again.. forgive me WBBers!!
>>If I can hit these weights in competition, along with the 405 squat.. I'm at 1190... I've gotta find 10 more lbs in the next 25 days..:rolleyes:
>>18 sets - 40 reps
>>115 minutes in the gym - almost 2 hrs in the gym.. ouch! But I needed ever bit of rest in between those heavy sets.

ddegroff
11-13-2006, 08:15 PM
Hell yeah! Nice work on those PRs!

Coke
11-14-2006, 04:32 AM
Getting a couple of pr's is sweet - :thumbup: ...ace deads and benching bro.

Big o Boy
11-14-2006, 06:13 AM
Nice PR's man! Sorry I haven't been in here earlier but being busy and all, you know how it is. Great job with the lifts and I'll keep her tuned in especially 'til your competition.

Bob
11-15-2006, 05:31 PM
DD.. thanks man..
Thanks Cocoa.. Love PRs..
Big O'Boy.. thanks.. drop in any time..

RickTheDestroyer
11-16-2006, 11:56 AM
**** yeah bro. Kickass PRs you big strong bastard. I'm really looking forward to seeing how you do at the comp. You've definitely got another 10 pounds in you... no doubt.

KevinStarke
11-16-2006, 04:07 PM
Damn man 335, sick benchin dude.

Chubrock
11-16-2006, 04:33 PM
Big numbers put up lately man. Great job.

Bob
11-16-2006, 09:25 PM
Thanks Rick for the encouraging words.. gonna try some of your exercises this weekend.. see if I can improve something that will get me those 10 lbs..

Kev thanks.. but your BP is sick dude.. if I had your genes, I'd be pushing >500 raw.. I'm just hoping for >400 next yr..

Thanks Chubs!! Not big yet, but hopefully I'm on my way.. :nod:

Tuesday, Nov. 14th
3.5 hrs of sleep.. aaggghhh!!!
Up at 3 AM to travel for 12 hrs across the US.. and then be in another 8 hrs of meeting..

SUCKY!

Wednesday, Nov. 15th
Only 4 hrs of sleep.. I hate those first nights in a hotel..
Another full day of meetings.. phone conferences.. and building demos..
and couldn't sleep again..
Would have been another sucky day.. but I got to meet with my new boss after about 4 months.. and he gave me a raise and a nice bonus potential..

Thursday, Nov. 16th
Another 4 hrs of sleep.. freaking air conditioner broke... and I wasn't about to change rooms at 1 AM..
Another day of meetings... and now I'm at the airport waiting for a red-eye flight back to the east coast.. so it's going to be 3 hrs of sleep on the plane... I HOPE!!

So this was supposed to be 4 days of rest.. but the lack of sleep is killing this old man.. it would've been nothing just 5 yrs ago.. but I'm still sore from my Sun & Mon workouts.. and that's because my rebuild while I sleep.

mickyjune26
11-16-2006, 10:48 PM
Dude, I hope you can get some sleep soon. We're rooting for you. You're a lot stronger person than I am.
Good luck.

Big o Boy
11-16-2006, 11:20 PM
sucks about the sleep man. Gratz on the promo, though! That's always an excellent pick-me-up.

Bob
11-18-2006, 07:59 PM
Thanks Micky.. missing sleep sucks..
Big O'.. thanks man.. can't complain with more cash..

Friday, Nov. 17th
Another <4 hrs of sleep.. 2.5 hrs on the first red-eye flight, then caught another 1.25 on my connecting flight.. which I had to run thru the airport to catch b/c our red-eye was 90 minutes late.

Then I had to drive home (50 minutes) to get on 3 work conference calls and web conferences that lasted over 6 hrs altogether.. what a bitch of a day & week..

Saturday, Nov. 18th - 3:55 pm - Legs & Light Upper Back

No belts, suits, or bands with this workout..
5 minute warmup.. jumping jacks, balance ball mobility, a few crunches and a few twists
Warmup Set of Squats - Bar x5ATF + 5OH Squats

Squats (squats are ATF thru 315 - 4 higher sets were competition parallel - still trying to get use to that)
135 x 5, 225 x 5, 315 x 2, 365 x 2, 365 x 2, 385 x 1, 385 x 1

Mixed in 2 sets of 1/8th Pullups x 5, 2 sets of 1 Arm DB Rows x 5 (45s & 50s) in between various squat sets

Walkouts w/BB Calf Raises & w/8th squats (Practicing a heavy walk out.. to stress the CNS)
455 x 5, 545 x 5

Box Squats (12inch - Reg stance): 225 x 3, 245 x 3, 265 x 3, 285 x 3

Box Squats (12inch - OL Stance - 1/2 rep from bottom - meaning I down to the box but only come 1/2 the way back up - keeping all tension on the legs)
135 x 10, 135 x 10
Supersetted w/2 sets of DB pullovers: 45 x 15, 50 x 15 (light b/c of bi)

Romanian DLs:
135 x 10, 185 x 10, 225 x 5, 275 x 5 (wraps), 325 x 5 (wraps), 135 x 10

Pulldown Machine - the one that Built likes: 45 (per side) x 10, 70 x 10, 80 x 10, 90 x 8, 45 x 25 (light b/c of bi)

Overall Workout Notes:
>>Overall OK workout.. 7.5 out of 10..
>>Not a bad or great workout.. still a little tired today... but Did I ever crash last night.. got a one hour nap after dinner.. and then 8.5 hrs last night..
>> Still can't do a full pullup - bicep crashes at about 1/4 of a rep
>>32 sets - 218 reps (not including warmup sets)
>>95 minutes in the gym (too much talking.. a big dude had to talk my ear off about his bicep tear & surgery)

Big o Boy
11-19-2006, 12:39 AM
Great squatting man. What do you mean by stressing the CNS? I know it's cardiovascular nervous system, I just don't know what the stressing part means.

Stumprrp
11-19-2006, 05:30 AM
your workouts are awesome

ddegroff
11-19-2006, 10:13 AM
Nice work on such little sleep.

Man, I would have died. i'm impressed.

Bob
11-19-2006, 06:45 PM
Big O.. THanks..

CNS=Central Nervous System.. not cardiovascular..
I originally read that Ed Coan used to include in his program.. here are a couple of links..
http://www.deepsquatter.com/strength/archives/MINE/howIdothesquat2.htm
http://bullrunpower.net/CoanSquatRoutine.htm
http://www.powerpage.net/coansquat.html

Then I was reminded of it lately .. either an EliteFTS or TNet article..

Also, after reading some of the debates lately on some PL'ing forums about using the Monolift in some PL federations.. I agree there is a degree of athleticism to performing a heavy walk-out.

And lastly.. it is also practice for strongman events.. the Yolk carry specifically can be trained with walkouts.

So what I have found is that having a weight on your back that is heavier then your max squat weight.. it puts a load/stress on my whole CNS and skeleton.. that is making me adapt to those heavier loads easier. When I drop back down to 315 or even 365, they feel so much lighter.

Thanks Stump.. looks whose talking!!

Thanks DD.. I felt dead a few times this past week.. but I've got no slack between now and Dec. 9th.. focused and then I will crash!

Bob
11-19-2006, 07:14 PM
Sunday, Nov. 19th - 10:50 am - Chest, Shoulders, Tris
No belts, suits, or wraps with this workout..
5 minute warmup.. jumping jacks, balance ball crunches, twists and shoulder rotations..
10 Pushups and 135 x 10 BP for Warmups

Flat Close Grip BP w/one light 80# band (DE)
135x 5, 155 x 5, 175 x 5, 195 x 5, 135 x 5

Flat Bench Press w/ Band Around Wrists: (from Dave Tate's Tool box - http://www.t-nation.com/readTopic.do?id=510730 - about half way down the page)
225 x 5, 245 x 5, 265 x 3, 285 x 2 (all w/80# band)

Seated Behind the Neck Presses
Bar x 10, 95 x 10, 145 x 5, 95 x 10

Incline DB BPs: 50s x 6, 60s x 6, 70s x 6, 80s x 6, 90s x 6 (YAHOO!! :clap: )

Flat Close Grip BP: 185x5, 225x5, 135x15

Tricep Pushdowns (Cable): 100 x 10, 120 x 8, 140 x 5, 80 x 15

Overall Workout Notes:
>>Overall decent workout.. 8.5 out of 10..
>>FINALLY.. I can use DBs for pressing.. I just have to be careful in the way I load them to my chest/shoulder.. using the knee kick up, but controlled. I was feeling great on the 50s-80s.. but felt a twinge on the 90s.. so I didn't try the 100s. 90s are 20lbs below my usual.. so that is cool.
>>DANG.. that Band around the wrists BPs were tougher then I thought.. but they did make me concentrate on pulling the bar apart.. cool.. they look really stupid while you do them.. but who cares.. they feel awesome. They made my arms shake a little..
>>Shoulders were a little tight on everything today.. so I didn't push them on the BNPs.. just kept a good motion.. no need for an injury now.
>>Haven't high reps (15 - haha) for tris in a long time.. too long. So I stuck a few sets in here today.. man I have no muscular endurance :mad:
>>25 sets - 166 reps (not including warmup sets)
>>70 minutes in the gym -

Stumprrp
11-19-2006, 08:04 PM
nice work big bear

rookiebldr
11-19-2006, 10:31 PM
:withstupi

Coke
11-20-2006, 04:59 AM
One helluva jet setter and go getter this past week with your job man, and that is awesome stuff on receiving a pay raise with incentives - no doubt you've earned it. Nice sessions over the entire weekend in the gym.

Bob
11-20-2006, 05:08 AM
Rob and Rookie.. thanks..
Thanks Cocoa.. I try to attack work like I attack the iron.. hopefully they both keep paying off..

Clifford Gillmore
11-20-2006, 05:11 AM
Thanks a ton for posting that tate article bear, its what I needed!

OneBadUnit
11-20-2006, 08:26 AM
Hey, I've been slacking on my posts; gratz on the promo, I feel for you on the plane rides last week, they always mess me up too. Good to see you are back in the swing and pushing mad weight again.

Unreal
11-20-2006, 09:50 AM
Keep up the good gains, in life and the gym.

Big o Boy
11-20-2006, 12:34 PM
Haha... I said cardiovascular. I'm not too bright at times. Thanks for the links (they're awesome) and explainations of the walk-outs. I may try adding a few of those in the near future.

Sweet bandwork brotha!

Bob
11-20-2006, 01:05 PM
Your welcome Risk.. there is a bunch we learn from Dave Tate and the EliteFTS boys.. make sure you check out his other toolbox articles..

No fears OBZ.. it's hard to keep up with everyone's journal.. we all only have so much time. Thanks for dropping in and the kudos..

Thanks Unreal..

Yeah B o Boy.. I thought that was a little funny too.. I knew you knew..;)
Just be careful with the walkout weights.. the first time I went too heavy and felt some funny click under my kneecap.. keep it controlled!
Bands are cool.. lots of uses.. never bored.. always challenging..

Bob
11-20-2006, 01:48 PM
Monday, Nov. 2oth - 11:45 am (low back, grip & traps)
No belts or suits with this workout..
5 minute warmup.. jumping jacks, balance ball, shoulder mobility and a few twists
GM Warmup Bar x 10, DL Warmup Bar x 10

Good Mornings: 135 x 5, 225 x 5, 275 x 5, 325 x 3 (stopped)

DLs (no wraps): 225 x 5, 315 x 2, 365 x 2, 415 x 2

Deadstop DLs w/static holds (no wraps): 315 x 5 w/30 sec hold on last rep (5 sec PR), 315 x 5 w/20 sec hold on last rep.
(Deadstop means a 3-5 sec stop on the floor - to eliminate any bounce or rebound effect)

Power Cleans: bar x 5, 95 x 3, 135 x 3, 135 x 3 (medium weight to test how the bi handles it)

BB Shrug (w/wraps): 135 x 10, 225 x 8, 315 x 5, 335 x 5, 135 x 20

Pullthroughs: 120 x 8, 140 x 6, 150 x 5

Overall Workout Notes: 7.5 out of 10..
>>A good workout.. I felt a little weak on the GMs.. probably some left over tightness from Sat. squats..
>>The PR on the Static is nothing to write home about.. and I could have gone at least 10 more secs.. I only attribute the gain to the use of chalk..
>>
>>22 sets - 120 reps
>>65 minutes in the gym

Stumprrp
11-20-2006, 02:31 PM
nah man, strong good mornings for sure.

KevinStarke
11-20-2006, 02:46 PM
Killer workout man, awesome GM's

Bob
11-20-2006, 03:55 PM
Stump, Kevin.. Thanks.. Heavy GMs were inspired by Kevin on a thread he started over the summer I think.. and reading a Dave Tate article (I believe) about Chuck Vogelpohl doing them with > 600lbs. I have to say my back has responded well.. and my deads have gone up around 50lbs.. so I gotta keep them. ;)

Now I just gotta figure out a way to do them seated???

Pup
11-20-2006, 06:23 PM
Those are damn good GMs...what you bitchin bout Willis ;)

Coke
11-21-2006, 03:58 AM
That's complete control with the deadstop deads, ace workout from beginning to end dude.

Big o Boy
11-21-2006, 06:00 AM
Yea, bands are fun.. challenging... stretchy.... colorful... I think with our knowledge combined we could write a poem about bands, bearwolf.

Big GM's there. Nice 415x2 deadlift. Great stuff, like everyone said.

JustinASU
11-21-2006, 09:50 AM
Bands around wrists to bench eh? I'll try it!

Looking big'n'strong there mang. :thumbup:

Bob
11-21-2006, 02:03 PM
No bitching here Pup.. thanks..

Thanks Coke...

Big O Boy.. that's funny.. that's real funny.. how a haku? Thanks too..

Thanks Justin.. I did like the bands around the wrists.. always some thing new. And not quite strong yet.. I might say that when I get close to your SQ and DL..

KevinStarke
11-21-2006, 03:45 PM
haha i'm glad i could be could spark the interest man. Good mornings rule! For seated just set up a bench in the rack walk it out, sit down and go to town.

Chubrock
11-21-2006, 03:48 PM
Damn man, strong ass work.

Bob
11-21-2006, 04:22 PM
Thanks Chubs.. I got a big arse too..

Kev.. credit, where credit is due..

Tuesday, Nov. 21st - 11:55 am - Heavy Abs, Med Upper Back & Bis

No belts, suits, straps or bands with this workout..
5 minute warmup.. jumping jacks, balance ball mobility, a few crunches and a few twists

SuperSets: Hanging Knee Raises & Reverse Cable Side Bends
(6 HKRs & 5 w/65lb) x 3 sets
(TommyBoy suggested these: http://asp.elitefts.com/qa/default.asp?qid=33918)

SuperSets: Reverse Wood Chop (Bottom-up) & Wood Chop - reps are each side - on pulley system
5 w/55lb & 5 w/75lb
5 w/60lb & 5 w/85lb
5 w/65lb & 5 w/95lb

Hammer Strength Iso-Lateral High Row - the one that Built likes: 45 (per side) x 10, 70 x 6, 95 x 6, 120 x 6, 145 x 6, 70 x 15

Supersets:(Decline Crunches w/45 lb x 5, Decline Situps w/45 lb x 5) x 2 sets
(Decline Crunches w/25 lb x 5, Decline Situps w/25 lb x 5) x 2 sets

Back HyperExtensions: BW x 15 reps (I know I did low back yesterday.. but I was feeling tight.. these really help me stretch)

Pulldown Pulley Machine (all pullup grip): 110x10, 130 x 5, 150 x 5, 170 x 5, 190 x 5

SuperSet: Sidebends & Hammer Curls: 85 lbs x 5 & 25 lb x 5 Hammers
100 lbs x 5 & 30 lb x 5 Hammers
110 lbs x 5 & 25 lb x 5 Hammers

BB Curls: 45 x 10, 65 x 10

Saxon Side Bends: 10lb Dbs x 6, 12.5 x 6, 15 x 6

Overall Workout Notes: 8.5 out of 10..
>>A real good workout.. The bicep felt good today.. although I still couldn't do a full pullup, I am closer.. I am at 75% on the pulldown machine.. and I did hammer curls for the first time.. the 30 lb'ers tweaked my bi, but I could still do the 25s..
>>It was overkill on the ABs today.. but I needed the core work.. after missing essentially 2 sessions last week, I felt that I had to whip them into shape.
>> The 3 different side bends have my obliques really feeling it right now.. lol
>>30 sets - 275 reps (I count SuperSets as one, reps per side as one)
>>65 minutes in the gym - pretty fast pace with the supersets..

Pup
11-21-2006, 06:00 PM
All this stuff sounds way too technical...lol

heathj
11-21-2006, 10:58 PM
Agreed! haha..the workout took you 65 minutes, but how long did that post take you to write out? :p

Coke
11-22-2006, 05:33 AM
Come on guys, you know how verbose the man is, lol...seriously, props on the work(s) and the displaying of it - :thumbup:

Bob
11-22-2006, 04:56 PM
Pup.. if that is technical.. let me show you some instructions on how to make ice!! lol

WiseArse Heath!! Come back again and let me pimp slap ya... :bash:

Et Tu, Coke?? thanks man..

OK Guys, I get your point.. I won't write so much.. :disagree:

Bob
11-22-2006, 05:00 PM
Wednesday, Nov. 22nd - 12:05 pm - Cardio & Stretching Day

15 minutes of Jumping Rope, 20 lb DB Swings, Heavy bag kicks and punches
5 minutes of stretching
15 minutes of playing basketball.. just shooting some hoops and running some layups..
5 minutes of stretching
24 minutes of Ellipitical.. HIIT style. sprints of 20-25 secs.. then repeat at 2 minute mark.. so total of 12 sprints.

Overall Workout Notes: 7.0 out of 10..
>>Had to burn some calories before tomorrow.. nothing special
>>Kept the weight low on DB swings.. didn't want to upset the bicep
>>0 sets - 0 reps
>>65 minutes in the gym

Sensei
11-22-2006, 06:25 PM
...jumping rope... basketball... "ELLIPTICAL"!!

Dude...

Bob
11-22-2006, 08:25 PM
...jumping rope... basketball... "ELLIPTICAL"!!

Dude...
Yeah.. I know.. wait until you see tomorrow's cardio... lol
Basically.. I was getting sick of walking... so I had to do something else.. I wanted to do some rowing, but the bicep didn't feel good...

My thinking is I need to loose a "little" weight before the contest.. I been weighing myself on a consistant basis for the last couple of weeks.. and it's almost always the same, no matter I've been eating...
Wakeup to 6 AM: 239 lbs
9 AM 240
12 noon 242
Anytime after 3 PM 243 or higher...

Well the weigh-in for the contest is 3-8 PM Friday evening before the show.. so I'm stuck at being a lb or 3 above the 242 weight class.

And I HATE dieting to lose a pound.. so I figured, just a little more cardio .. mostly HIIT stuff.

Any other recommendations?

OneBadUnit
11-22-2006, 09:29 PM
Make sure to get your healthy duece in the morning !!!! Maybe couple strong cups of coffee to facilitate it. Eat very light or don't eat until you weigh in? I dont know how good that would be, unless you had enough time from your weigh in to get a couple meals in :)

Coke
11-23-2006, 06:33 AM
..OK Guys, I get your point.. I won't write so much..

Wait a minute dude, we just messin with you - it's your journal, write what you want.

Damn, tons of cardio there man, sure to do you some good too.

Sensei
11-23-2006, 11:53 PM
A few pounds is usually no big deal, especially if you have an early weigh-in (the night before). I eat light (usually having a small breakfast and lunch) and am careful about my fluid intake - usually have no problems making weight.

Bob
11-24-2006, 08:05 AM
OBU.. I already duece in the morning.. haha.. the caffiene load my be a good idea.. thanks..

Thanks Coke.. I know you were busting.. I wasn't going to change.. ;)
And that wasn't too much cardio.. it was pretty easy.. just needed to get the body moving..


A few pounds is usually no big deal, especially if you have an early weigh-in (the night before). I eat light (usually having a small breakfast and lunch) and am careful about my fluid intake - usually have no problems making weight.
Sensei.. that's been my problem.. over the last couple of weeks, I've tried those things.. b/c I used to have to make weight in HS wrestling and it just meant skipping the extra slice of pizza for lunch or something.. but, even when I went light on the meals & liquids my weight would still rise over the 242.. AAAgghhhh!! the only day was a day I straved and ate & drank nothing.. but then I was weak as crap. Not a good feeling the night before a competition. So I'm resorting to loosing a lb or 2 in the next 2 weeks. I just have to monitor my diet a little better.. but then there was yesterday..:burger:

Big o Boy
11-24-2006, 10:29 AM
I say eat up. Then... hit the sauna for a few hours before the weigh-in to cut off the excess (5-8 lbs.) water weight. Then carb up like a fat kid at a buffet that night.

I'm pretty sure that's not the best idea, so I'd advise asking someone else before you take my word for it. :p

Bob
11-24-2006, 08:51 PM
Thanks Big o Boy.. good idea.. but there is no sauna at the hotel I'm staying at or the event location..

Thursday, Nov. 23nd - 2 Workouts today.. Yeah!!!


7:15 am - Cardio
30 minute/1.5 mile walk with the dog - I mixed 5 sets of 25 rep BW squats during the walk.. as T-Day was supposed to be a leg day..

4:15 pm - Legs & rear delts
No belts or suits with this workout..
2 minute warmup - Jumping jacks, shoulder stretches, a few twists..
Warmup Squats: Bar x 10, 95 x 5, 135 x 5

Squats (DE) w/80# bands: 135 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5

10inch Box Squats: 135 x 5, 185 x 5, 235 x 3, 255 x 3 (PR)

Competition Style Squats: 285 x 2, 335 x 2 (controlled with form - no ME on DE Day)

Front Squat: 135 x 3, 185 x 3, 205 x 3 (arms crossed and I still suck at Front squats)

Dumbbell Rear Lateral Raise: 17.5 x 10, 22.5 x 10, 27.5 x 10, 32.5 x 9

Sissy Squats: BW x 5, bw x 5 (deep as possible)
Jump Squats: Bar x 5, Bar x 5

Overall Workout Notes: 8.5 out of 10..

>>It was just going to be a little cardio day.. but my gym decided to open on Thanksgiving from 12-5 b/c of customer request.. so after the family did charity work making & distributing Thanksgiving meals to the needy, I scooted over to the gym for a quickie before our big evening meal. man I was pysched.. b/c I thought I was going to have to miss a leg workout..
>>The DE Squats felt great.. although I went a little too heavy.. I think you are supposed to stay below 50%.. and I went up to 60%.
>>PR on the 10 inch box squats was cool.. I think I have a lot more there, now that I've worked up my balance that low.. gotta try 8 inch next..lol
>>First time I've been able to do the DB Rear Shoulder Raises since the Biceps tear.. so that's kool...
>>22 sets - 113 reps
>>48 minutes in the gym - fast as they were kicking me out..

Friday, Nov. 24th - Rest Day

KevinStarke
11-24-2006, 10:20 PM
Killer session man, whats your problem with the front squats? I'm loooovin em.

Coke
11-25-2006, 07:22 AM
The various squats are lookin real sweet!!

Sensei
11-25-2006, 08:20 AM
Anthony Riccuito (sp?) did an article a while back on fluid retention and quick weight loss in PLUSA a while back. I'll see if I can dig it up later tonight.

Bob
11-25-2006, 09:55 PM
Kev.. thanks.. I wish I knew what my Front Squat problem is.. I just can not seem to keep the weight up on my front delts, it just slides down.. or if I try to do the Oly way, my wrists hurt too bad.. I Suck.. and I just gotta work my way thru it.. somehow :scratch:

Thanks Coke..

Thanks Sensei.. that would really help..

Saturday, Nov. 25th -8:05 am- Low Back, Traps & BP


No belts, bands or suits with this workout..
2 minute warmup - Jumping jacks, shoulder stretches, a few twists..
Warmup DLs: Bar x 10, 135 x 5

DLs: 225 x 5, 275 x 3, 315 x 2, 365 x 2, 405 x 3 (Sumo) PR 2 Reps, 420 x 1 (Sumo) PR, 315 x 5 (Sumo - form practice), 225 x 8 (Sumo - form practice)

High Pulls: 135 x 5, 155 x 5, 135 x 8

Shrug Machine: 180 x 10, 270 x 10, 360 x 5, 450 x 5, 540 x 5, 590 x 5, 270 x 10

CGBP: 135 x 5, 225 x 3, 275 x 3 (2 rep PR), 300 x 1 (PR), 305 x 1(PR), 255 x 7

Illegal Wide BPs: 225 x 8, 185 x 10
BPs: 135 x 12 DE

Back Raises: BW + 25 x 8, BW + 45 x 8

Overall Workout Notes: 9.25 out of 10..

>>I'm really not good for heavy workouts @ 8 AM.. it seems this old heavy body of mine doesn't loosen up until after 10 AM... so my conventional DLs were feeling really tight... so I thought I would give some sumos a try..
>>Whatta ya know!!! I set 2 PRs and had a lot more in me.. now I'm CONFUSED!! 2 weeks before competition and my experienced neighbor thinks I should pull Sumo instead of conventional
>>The Close Grip BPs felt great.. I've never done over 275 before.. so >300 was cool.. I've thought that my Tris were a limiting factor on my BPs.. so making them a priority felt good. I think I have a 315 CGBP in me..
>>29 sets - 165 reps
>>2 hours in the gym - aaagghhhh!! This is why I don't like the ole' time lifters.. lol.. they spend so much time in the gym. I think I could have done everything in half the time... but then again, maybe the really long rest between sets helps me with these new PRs and with competition prep.

mickyjune26
11-26-2006, 09:12 AM
Great cardio, man. Maybe you'll dunk it soon? :)

Bob
11-26-2006, 07:34 PM
Thanks Micky.. it was always one of my goals to dunk it.. but the closest I ever got was to touch the rim back in my 20's and only weighing 175lbs.. lol.. don't think I'll ever be there again...

Sunday, Nov. 26th -3:45 pm- Upper Back, Abs, Bis & Grip

No belts, bands or suits with this workout..
5 minute warmup - Jumping jacks, shoulder stretches, a few twists..

SuperSets: Hanging Knee Raises & 1/4 Pullups
(6 HKRs & 5 1/4 PUs) x 4 sets

SuperSets: Bentover Rows w/cambered bar & DB Pullovers: 95 x 10 & 50 x10
135 x 10 & 60 & 10
185 x 6 & 70 x 6
155 x 6 & 55 X 10

Supersets: Decline Crunches w/25 lb x 5 & Decline Situps w/25 lb x 5) x 2 sets
(Decline Crunches x 5 & Decline Situps x 5) x 2 sets

Pulldown Pulley Machine w/ parallel grip: 120x10, 150 x 6, 180 x 6
w/chinup grip: 140 x 6, 130 x 8 (this grip really does agitate the biceps)

SuperSet: Sidebends & Hammer Curls: 85 lbs x 5 & 25 lb x 6
90 lbs x 5 & 27.5 lb x 6
95 lbs x 5 & 30 lb x 6

Giant Sets: Reverse Curls & Wrist Curls & BB Curls: 45 lbs - 4 RCs + 8 WCs + 8 BCs
55 lbs - 2 RCs + 6 WCs + 8 BCs

Farmers Walk: 125 DBs x 50 ft x 2 sets

Gripper Machine:70 lbs x 10 reps each hand, 115 x 8 reps, 140 x 6, 165 x 5
Then 2 sets of 5 sec holds each hand.

Pinch Grip: 2 10lb plates x 10 sec holds x 3 sets each hand

Overall Workout Notes: 8 out of 10..

>>Not a bad workout.. tried to squeeze a lot into one workout.. b/c I will be traveling for 4 days this week..
>>Almost did a full pullup today.. felt a little twinge in the bicep.. so I up'd the ROM to 1/4's on pullups... I think by next week, I may actually get a full pullup.
>>29 sets - 165 reps (supe & giant sets count as one set)
>>75 minutes in the gym -

Coke
11-27-2006, 05:42 AM
Got in some super sessions this weekend, awesome stuff bro.

Anthony
11-27-2006, 06:05 AM
Huge PRs!! Maintain status quo and kick some ass at the comp!

Bob
11-27-2006, 07:12 AM
Thanks Coke.. had to go hard this weekend b/c I'm traveling this week..

Huge PRs!! Maintain status quo and kick some ass at the comp!
Thanks Anthony.. So you think I should stay with the Sumos? Since I set the new PRs.. or go back to the conventional DLs?

Anthony
11-27-2006, 07:33 AM
If you feel comfortable with them and you can guarantee higher numbers, go for it!!

RickTheDestroyer
11-27-2006, 12:28 PM
Looking strong as hell man! I'm with Anthony... if you're comfortable pulling sumo and the numbers are good, then by all means do it man!

Bob
11-27-2006, 04:27 PM
Anthony & Rick.. thanks.. I'm just not sure... I am comfortable, but I've haven't quite pulled the same weight... of coarse, I didn't really try either.. and I haven't practiced enough... oh well, I guess it will be a "game-time" decision..

Monday, Nov. 27th -10:05 pm- Legs & some Shoulders

No belts, bands, wraps or suits with this workout..
2 minute warmup - Jumping jacks, shoulder stretches, a few twists..
Warmup Squats: Bar x 5, 95 x 5, 135 x 5

ATF Squats: 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1
Just below parallel Squats: 385 x 3, 315 x 9

Walkout Practice w/ 1/8 squat: 545 x 10

Front Squat: 135 x 8, 185 x 5, 205 x 4 (PR)

Standing Military Press: 135 x 5, 155 x 3, 175 x 2 (shoulders were tired today)
1/4 Squat Jump & Push Press: 135 x 5 x 3 sets

Hamstring curls: 60 x 8 each leg, 85 x 6 each leg

Overall Workout Notes: 8 out of 10..

>>A decent workout.. and I did verify that I will open the competition next week w/ 385 squat. The 3 reps were easy.. could have gotten 4 or 5.. so I think this will set me up good for my first white light!!
>> The Walkouts was a little tight today.. so I didn't do a 2nd set.. but 315, 365 & 385 sure do feel light taking them off the rack
>>The Front Squat PR is only b/c my neighbor yelled at me & told me not to be a wimp.. lol. Plus for the first time I used a board under my heels. It felt better and the reps are easy.. it's just the dang bar falling off the front delts. AAARRGGGHHH!!!
>>19 sets - 88 reps (warmup sets/reps not counted)
>>90 minutes in the gym - again w/neighbor, so a lot longer rest between sets.. but it kept my strength up. I had to do some additional Jummping Jacks and stretches between these long rests to stay warm.

KevinStarke
11-27-2006, 04:30 PM
Great leg work man, congrats on the front squat PR.

Stumprrp
11-27-2006, 04:45 PM
excellent workout strong arse squatting

Pup
11-27-2006, 05:38 PM
Training is looking kickass.

ddegroff
11-27-2006, 07:59 PM
Man all these PR's in here, nice work Bear!

Bob
11-27-2006, 11:23 PM
Thanks Kev... I knew you would like those...

Stumpster.. I'm just trying to catch up to you.. I gotta see if 41 is greater the 17?? lol

Thanks Pup!!

DD... that's what it all about.. just trying to push ahead, one PR at a time.. thanks..

Coke
11-28-2006, 04:44 AM
Ace basic leg day and shoulder pressing dude.

RickTheDestroyer
11-29-2006, 09:01 PM
Damn man... that's some strong ass squatting. Pretty damn impressive millies for a tired shoulder day, too.

Big o Boy
11-30-2006, 12:20 AM
365 ATF squat.... geez dude. Everything else is stellar, also.

Unreal
11-30-2006, 07:39 AM
Solid lifting in here.

rookiebldr
11-30-2006, 09:56 AM
Stumpster.. I'm just trying to catch up to you.. I gotta see if 41 is greater the 17?? lol

40's will always be better than the teens. lol ;)

OneBadUnit
11-30-2006, 10:34 AM
Hey "old man" !!! HAHA Great work, as always. :strong:

Bob
11-30-2006, 06:21 PM
Coke.. Thanks man.. maybe with a few more aces I'll win my hand..

Thanks Rick.. strong ass I'm not sure.. but definitely a fat arse!!:moon: thanks for trying to cheer me up on the shoulders..

BigOBoy thanks.. ATF heavy is the only way!!

Thanks Unreal.. hopefully it makes for solid PRs next week..

Thanks Rookie.. you're right in most ways.. except for recovery and faster gains.. If I could improve half as fast as stump.. I'd be on Pluto..

Watch out OBU!! Me and "old man" Rookie will team up on you.. :nod: Thanks man..

Bob
11-30-2006, 08:00 PM
Tuesday, Nov. 28th - Nothing but Work

On a biz trip - in Milwaukee, Wisconsin - lovely place -but I was locked in at the customer's all day.. and then had work to do at the hotel until 1 AM.. Aaarrrgghhh!!

Wed, Nov. 29th - A little Cardio - 9:30 PM

Got some time at the hotel pool
15 minutes doing laps - swimming, walking and running...
15 minutes in the whirlpool - relaxing..
Then they kicked me out at 10 PM..
Then worked again until 1 AM... Aaarrrggghh!!!

I know... I know... :whiner:

mickyjune26
11-30-2006, 08:26 PM
I know how you feel. I'm on a 5-day trip between VA and DC. Luckily the hotel has a gym, and i also bought a day pass to gold's.

You'll be back at your gym before you know it!

ddegroff
11-30-2006, 10:20 PM
Atleast you did something.

Bob
11-30-2006, 10:40 PM
Thanks Micky and DD.. traveling sucks, but it pays the bills.. and I did do something.. But now I have to get my last hard DL, Squat and BP workouts this weekend.. less then 7 days before the comp..

Thursday, Nov. 30th - A little Cardio - 9:35 PM

Got a little more time at the hotel pool
15 minutes doing laps - swimming, walking and running...
10 minutes in the whirlpool - relaxing..
Then they kicked me out again at 10 PM..
Now it's getting close to 11:40 PM... and I gotta get up at 3:30 AM for a 6 AM flight... and there is a snow storm coming... Aaarrrggghh!!! I hope it's not going to be a long day stuck in airports Friday..

But at least I got my ALN order in before midnight.. and got the 10%,.. yeah..

Coke
12-01-2006, 11:17 AM
Traveling isn't so bad until the novelty wears off, lol...the swim laps and all were a nice change of pace.

Bob
12-02-2006, 09:24 PM
Traveling isn't so bad until the novelty wears off, lol... Yeah Coke.. you want some laughter.. read the following.. these kind of days make the novelty wear off real fast...:(

Friday, Dec. 1st - Airport Aerobics & Stress Building Activities 3:30 AM

Talk about a travel day from h_ll.. (Yes, I know there are worst stories out there.. even I've had worst.. but it's my journal, so bug off.. lol)

Woke up at 3:30 AM... and didn't get home until 5 PM... what should have been a 5 hr trip turned into 12 hrs... with a snowstorm, 2 almost accidents in the taxi to the airport.. 1 flight delayed 2 hrs.. sat on the tarmac for > 1 hr.. 1 missed connecting flight... 1 run thru 2 terminals at Philly just to make a cancelled flight (my cardio)... and another flight delayed 90 minutes... and 2 flights full of turburlance.. including one airpocket that sent drinks flying all around..

But I made it home.. so it was a good day!:cool:

Stumprrp
12-03-2006, 07:34 AM
at least u got home big man! you should of did some Plane pulling, HA!

Bob
12-03-2006, 08:06 AM
Saturday, Dec. 2nd - Squats & DLs - 9:15 am

No suits, bands or straps with this workout.. But I did use a belt for the 1st time in > 16 yrs
2 minute warmup - Jumping jacks, shoulder stretches, a few twists..
Warmup Squats: Bar x 5, 95 x 5

ATF Squats: 135 x 5, 225 x 3, 275 x 2, 315 x 1 (belt)
Competition Squats (w/ squat & rack commands & belt): 365 x 1, 405 x 1, 425 x 1 (New PR)
Squats w/Belt: 345 x 9 (3 rep PR) (the first 4 squats were ATF reg stance, then 3 ATF OL stance, the last 2 were just breaking parallel reg. stance)

Conventional DLs: 135 x 5, 185 x 5, 225 x 3, 315 x 2
Sumo 365 x2, 405 x 1, 435 x 1 (Sumo PR), 315 x 3 (form practice)

Static Holds: 315 x 30 secs, 315 x 20 secs

Overall Workout Notes: 9.25 out of 10..

>>2 New Squat PRs.. woo hoo.. on a day I was tired from biz travel the past week.. so I can't complain...
>>Well I finally went out and bought a belt.. and used them on the heavier squats.. I felt I got some good internal pressure on the squats.. but, they really suck on the DLs.. just don't like the feeling.. so I will probably not use it for the contest..
>>Sumo DLs felts good.. even after the heavy Squats.. I think with this new PR, knowing I had more in me and more rest between reps.. I should be able to max my conventional DL at next week's meet. I wished I had switched a few weeks earlier.. oh well, live & learn.
>>With this workout, I've also determined my starting weights for next week.. 390 or 395 for the squat.. and 405 for the DL... if anyone has an opinion on these, please give me advice.
>>18 sets - 47 reps (not counting warm up sets and reps)
>>90 minutes in the gym - again w/ my neighbor.. who loves long, slow Pl'ing workouts.. lol

Anthony
12-03-2006, 08:16 AM
AWESOME work on the squats!!!

Stumprrp
12-03-2006, 09:04 AM
damn 345 x 9 is sick

Coke
12-03-2006, 12:11 PM
Ridiculous travel day man - :D ...those are some super squats and deads, nice static holds too.

Bob
12-03-2006, 12:21 PM
Thanks Anthony.. I'm making progress.. so it's all good.. although I am looking forward to some "down time".. not so many singles, doubles, etc.. looking for some higher reps, some better full body complexes, crossfit & strongman training... after next Sat. of coarse..

Stumpster.. now if you would just stop progressing, I might be able to catch you in a few months.. lol... thanks..

Thanks Coke!! I'm trying..

Sunday, Dec. 3rd - 10:50 am - Chest, Shoulders, Tris

No belts, suits, or wraps with this workout..
2 minute warmup.. jumping jacks, balance ball crunches, twists and shoulder rotations..
135 x 5 BP for Warmups

Flat Bench Press (all competition Style - pause on chest): 185 x 3, 225 x 2, 275 x 1, 295 x 1, 305 x 1, 310 x 1
Flat BP: 270 x 9 (touch-n-go.. no bounce)

Incline DB BPs: 75s x 6, 90s x 6, 100s x 6 (OUCH!! I really twinged the bicep getting the DB in place - I was rushing it b/c I was too excited)

Flat BP w/light 80# band (DE)
135x 6, 155 x 6, 175 x 6, 135 x 6

Standing Military Presses: Bar x 10, 95 x 8, 115 x 6, 135 x 5, 155 x 3

Flat Close Grip BP: 135x10, 185x6, 205x5

Overall Workout Notes: 7.5 out of 10..

>>I was going to try my new belt with this workout.. but I just didn't want to screw with my groove before Sat. I will most likely compete without it.
>>DANG.. I really twinged my bicep on those 100 DBs.. stupid me!!:bang: I was so excited b/c I can do them again, that I wanted to start going with my heavier weights.. :bang: I should have just stayed with the 90s again. The reps are easy.. just getting them into position sucks on the bicep..
>>Shoulders and Tris were exhausted.. after the Flat BPs.. so I really didn't push either.. just kinda went thru the motion
>>22 sets - 113 reps (not including warmup sets)
>>65 minutes in the gym -

KevinStarke
12-03-2006, 03:00 PM
Awesome pause benches man, 270 x 9 is sick too man. Great workout all around.

Big o Boy
12-04-2006, 12:36 AM
Huge workouts in here. You should have no problem blowing up that competition. ;)

Coke
12-04-2006, 04:08 AM
Damn, the benching is nice guy.

Sensei
12-04-2006, 06:02 AM
Nice job! Looking strong for the comp - get plenty of rest this week.

Bob
12-04-2006, 06:48 AM
Thanks Kev.. Yeah I'm hoping that 270 x 9 = 347 x 1 according to the Rep Calculator.. that would be a nice PR on Sat.:) I'm actually shooting for 340

Big O'.. I don't know about blowing anything up.. but I am hoping for white lights and PRs.. Thanks..

Thanks for the kind wordsCoke...

That's the hard part Sensei.. rest.. I'm so stressed and excited.. doesn't = sleep.. lol Thanks

OneBadUnit
12-04-2006, 09:59 AM
Get plenty of rest this week and mentally prepare. I want to see the post, where you tell us, that you owned them all !!!

KevinStarke
12-04-2006, 11:46 AM
I dont really trust any 1 rep max calculators since everyones different. I read one once that said my 205 x 22 = 400 x 1 on bench... oh how I wish.

Chubrock
12-04-2006, 11:47 AM
Take what I say with a grain of salt, or a whole bucketfull for that matter, but I think you should open lighter next week. 35lbs off of your PR for an opener just seems way too heavy to me. Depending on depth, and how long they make you sit there, things could be quite a bit different. Remember, you can only go up when it comes to changing weight, never down. Since your max is 425, in my opinion, you should open with no more than 365. From there, go 405, and go big PR after that. Those first two sets will give you a solid idea of what the judges are going to be looking at.

Bob
12-04-2006, 01:44 PM
Thanks OBU.. I want to post that post!! :thumbup:

Either do I Kevin.. that's why I think the 340 is realistic though.. since right now my PR right now is 335.. thanks..

Your advice Chubs is much appreciated.. a few weeks ago I actually said I was going to start at that weight.. but a couple of things changed my mind.. I've done a 395 x 3.. and some of the experienced PL'ers say this is the weight you should start with.. plus, the 425 felt "light".. I actually think I have more in me... like maybe 20 lbs more.. and my neighbor thinks that 425 should be my 2nd weight. then perhaps a new PR on the 3rd. Even if I fail on the 395, I will go 405 on the 2nd. I won't make it b/c of strength - I have that - unless it's a really bad day - I can only miss those based on judges. Confidence mixed with excitement is a bi_ch!!

Monday, Dec. 4th - 11:00 am - Upper Back, Traps, Bis

No belts, suits, bands or wraps with this workout..
2 minute warmup.. jumping jacks, balance ball crunches, twists and shoulder rotations..

1/4 Pullups: 5 x 2 sets - Bicep still a little sore from yesterday..

Bentover Rows (overhand drip): Bar x 10, 95 x 10, 145 x 10, 195 x 8
Bentover Rows (underhand drip): 95 x 10, 145 x 10

Shrugs (wide grip): 145 x 10, 195 x 10, 215 x 8, 235 x 5, 145 x 10

Bentover DB Lateral Raise: 30s x 10, 37.5s x 8, 45 x 6

Pulldowns w/pulldown grip: 120x10, 150 x 10, 180 x 8
Pulldowns w/chinup grip: 160 x 6, 140 x 10 - still bothering the bi, but getting better..

Single Arm Bentover Shrugs (on level machine): 90 x 10, 135 x 10, 180 x 5 x 2 sets

Reverse Curls: 35 x 8 x 2 sets
Wrist Curls : 55 x 8 x 2 sets
BB Curls: 55 x 10, 75 x 5
Hammer Curls: 25 x 8 x 2 sets (these are still the most irratating to the biceps)

Overall Workout Notes:7.0 out of 10..

>>Light workout.. no heavy weight or maxes.. just trying to stay "loose" this week without stressing the body..
>>the bicep had some residual pain from yesterday's DB incident... hopefully it's healed by next workout in about 10 days or so..
>>33 sets - 272 reps (not including warmup sets)
>>50 minutes in the gym - a nicely paced workout

Coke
12-05-2006, 04:15 AM
Hitting the back up from various angles is a good deal bro, nice curl sets too.

Bob
12-05-2006, 10:06 PM
Thanks coke .. yeah, that's the way I like to hit back..

Tuesday, Dec. 5th - 4:50 pm - Abs & Cardio - Last Workout

No belts, suits, bands or wraps with this workout..
2 minute warmup.. jumping jacks, balance ball crunches, twists and shoulder rotations..

Hanging Knee Raises: 5 x 4 sets
Reverse Wood Chops: 55 x 6, 65 x 6
Wood Chops: 75 x 6, 85 x 6

Decline Crunches: w/25 lb x 5 x 2 sets, w/0lbs x 5 x 2 sets
Decline Situps: w/25 lb x 5 x 2 sets, w/0lbs x 5 x 2 sets
Back Raises: 8 x 2 sets

Cardio Round One: 8 minutes of Jumping Jacks, Pushups, BW Squats, Heavy Bag punching, Balance Ball Crunches & Twists, BW Jump Squats

Side Bends: Drop Set > 75 x 6, 65 x 6, 55 x 6
Saxon Side Bends: 10 x 8, 15 x 6
DB Swings: 25 lbs x 8 each side x 2 sets (this was to see how the bicep can handle the swing)

Cardio Round 2: Ellipitical - 12 minutes - 6 rounds of HIIT - 20 secs each
Cardio Round 3: Threadmill - 12 minutes - ave 3.2 mph, 5.0 incline

Overall Workout Notes:7.5 out of 10..

>>This was my last workout with any weights before the PL Meet on Sat.
>>The Cardio is just to keep me loose and keep the body burning fat slowly.. lol
>>19 sets - 148 reps (not including warmup sets)
>>65 minutes in the gym - a nicely paced workout

ddegroff
12-05-2006, 10:32 PM
Nice light core work.

GL with the comp big guy!

Coke
12-06-2006, 04:28 AM
Sweet miscellaneous effort to wind down before the meet, wish you the best!!

Bob
12-06-2006, 06:32 AM
Thanks DD - I'm hoping for a little hope on Sat. too...

Thanks Coke.. winding down is the toughest part.. lol

Big o Boy
12-06-2006, 06:32 AM
great stuff all around man. Good luck at the meet like everyone said... Your going to tear it up.

McIrish
12-06-2006, 07:50 AM
Geez pops, you got some strength in you! ;) Kick some ass at that competition!!! Make us proud!

Bob
12-06-2006, 08:09 PM
Thanks Big O' .. yep, I am hoping to tear up a few PRs anyways..

Pops??? Damn McIrish, that puts it into perspective.. Heck, you're 23, you could be my kid.. by any chance is your mom from upstate NY?? lol.. :windup: just busting ya 4 busting me!!
But Thanks for the vote of confidence!!

Wednesday, Dec. 6th - Light Cardio

11:30 AM: Cardio Round One: 15 mins, 3/4 mile walk walking the dog..

3:30 PM: Cardio Round 2: 32 minutes, 27 secs - 2.5 mile walk/jog at the track
Did alternating 1/4 mile walks with 1/4 mile jogs - walks averaged < 4:17/lap, runs averaged < 2:15/lap, except the last one that I did a sprint at the end so it was 2:04.

Overall Workout Notes:7.0 out of 10..

>>Nothing to write home about.. just trying to drop some glycogen - as I try to lose some water weight before weighin on Friday.

Stumprrp
12-06-2006, 08:21 PM
great work big bear, may i ask whats your first name?

ddegroff
12-06-2006, 08:53 PM
How much weight are you planning on losing? (just curious)

Bob
12-07-2006, 06:52 AM
Thanks Stump... the same as yours, but with a B in front..

DD.. just 3 lbs of water weight.. I've got a problem where I weight 239 in the morning, but by mid-afternoon I'm up to 244-245 - just my normal daily weight flucuation... and my weighin for Sat's contest is at 3 PM on Friday. So I've got some advice from Built (and others) on how to do a small dehydration.. without having to sweat it out at the last minute.. Thanks for asking..

Sensei
12-07-2006, 08:29 AM
Bear,
I'm sorry man. I looked through all the PLUSAs I could find and no luck.

If you eat (and drink) minimally on Friday and take in no sodium on Thursday night through the weigh-in, you should be fine for the weigh-in. A 3pm weigh-in is nice because you will have 16+hrs to eat and drink and get your weight back up to where it should be.

Good luck!

ddegroff
12-07-2006, 10:46 AM
Ah cool, plenty of time to load back up.

3lbs isn't much anyway.

GL

Bob
12-07-2006, 04:56 PM
No worries Sensei.. I really appreciate you looking though. I'm on liquid restrictions now.. I'm hoping it is enough. I really don't want to not eat tomorrow.. I get really weak fast.. and fear that I won't recover by Sat. morning. I know, probably a stupid fear.. but fear none the less.

Thanks DD.. Yep, I will enjoy the carb loading.. I love protein, but >48 straight hours of nothing but protein is too much for me.

Thursday, Dec. 6th - Light Cardio & light Stretching

1:30 PM: 35 mins, 1.25 mile walking the dog.. followed by some very light stretching and some foam roller work.. just trying to relieve some tension/tightness in my old back & hammies & IT bands..

5:00 PM: As of now, no more water/liquids until weighin tomorrow.

Stumprrp
12-07-2006, 07:23 PM
cant beat walkin the ol pooch bob, hey you have any details for that strongman comp? like if there will be a teen class and what we have to do?

Detard
12-07-2006, 09:09 PM
hey bob. since you posted in my journal i figured i'd check out yours. nice work all around. your doing a strongman competition? thats awesome! good luck!

Bob
12-08-2006, 08:12 PM
Robster.. the folks up in MA called Total Performance Sports run it:
http://www.totalperformancesports.com/
The owner, Murph, is a real cool guy.. writes articles for EliteFS and others on strongman training. They usually run the contest in August. I volunteered for them this yr, but I want to participate next yr. They don't have a teen class, but they do have a novice division, which younsters and old guys like me participate. And a lightweight (under 232) and heavyweight (> 232) in both novice and open divisions. Plus they have a female division too.

Thanks Detard.. strongman next yr. My first Powerlifting contest tomorrow.

Thursday, Dec. 7th - Nothing - but restricting carbs..
Never in my life have I had nothing but protein all day.. only 2 apricots, some spinach, and a little mustard on my cheese & turkey..

Friday, Dec 8th - Restricting carbs & H2O..
Traveled to Burlington, VT.. nice ride, but I was hungary & thirsty!!
WOOHOO!! I made weight easily... 237 1/2 lbs - 4 1/2 lbs under..
And man, the carb loading was fun.. 1 quart of gatorade right after weigh in, 1 quart of chocolate milk 15 minutes later w/ a banana... then we traveled to a local Italian restrauant where I ate half a loaf of bread with olive oil & garlic.. then I had the chicken parmsian.. with extra sauce, so I could have some more bread. And a small salad and slice of my kid's pizza.

Came back to the hotel to unpack.. had a couple of pieces of chocolate.. now I'm finishing another pint of chocolate milk with a scoop of Nitrean.. my ETS, Fish Oils and off to bed.

I'm hoping for a good day tomorrow.. I decided to lower my opening weights, probably b/c I was feeling a bit weak from slight dehyration.. so I'm going with 385.7 lbs on squat, 297.5 on BP and 407.7 on DL. Hoping to get at least 40lbs on each by the 3rd attempt.

Here's to dreaming nothing but White Lights!

Sensei
12-08-2006, 08:30 PM
You'll do great! Kick some ass!

Stumprrp
12-08-2006, 10:44 PM
you will do awesome bob, just awesome! keep your head up

ddegroff
12-09-2006, 12:57 AM
Kill it!

GL tomorrow! (or at this point today!)

Built
12-09-2006, 02:39 AM
Hey bearwolf - knock 'em dead!

<blows kisses>

Coke
12-09-2006, 07:18 PM
Show them what's up dude...looking forward to hearing about it all.

Bob
12-10-2006, 11:50 PM
Thanks Sensei, Stump, DD, Built & Coke!! I was offline since my last journal post, but I felt the WBB good vibes!!

Saturday, Dec. 9th - Bearwolf's First Ever PowerLifting Contest
100% Raw World Championships - Drug Free & No Equipment - only a belt is allowed.
So No suits, bands or wraps with this workout.. And I only used a belt on the Squats

1:00 AM: Woke up - Re-hydration was working real well
2:30 AM: Woke up Sweating!! I was dreaming of nothing but Red lights!! :confused:
5:00 AM: Woke up - Re-hydration was too good..
6:00 AM: Woke-up to eat 1st breakfast - Protein & Cranberries - Took another 30 min nap
6:45 AM: Woke-up for good - 2nd breakfast of Peanut butter and honey sandwich.. has been working good for me lately as a pre-workout meal
7:30 AM: 1/2 mile walk around hotel and Foam roller stretching..
8:30 AM: Rules meeting for all lifters.. I'm in the 3rd flight of lifters
9:00 AM: helped my neighbor/buddy warm up - he was in 1st flight of lifters.. since he was in the 148 LB class..
9:25 AM: my neighbor takes his 1st squat - 2 red lights - got him on depth - which wasn't a factor in his warmups - dang!! those Red light nightmares come back from last night!!
9:40 & 10:00 AM: My buddy hits both of his next squats with ease. He was just tight on the first one... some nerves.
10:10 to 10:35: My Squat warmup - Bar x 5, 135 x 3, 225 x 1, 275 x 1, Bar x 5
10:57 AM: - I heard my named called to be in the hole, then go to on deck and finally I heard "The Bar is Loaded" - There was my 1st PL Squat bar loaded - 175 Kilos - 385.7 - My knees were feeling weak, but I put chalked my hands, walked up to the bar, tighten my belt across my belly, and I got under the bar. I got my hands set - ring finger on the outer rings, looked at the floor and lifted it off the rack. Dang that felt light! So I walked back, set my feet, shifted my head towards the sky - glanced over the audience, wondering why are all these people looking at me - then shifted the eyes towards the ceiling, gave a quick head nod to the head judge to let him know I was ready. Then I heard him say "squat", so I took a deep breath, told myself to go deep and went down into the hole. As I came back up - I wondered if I went deep enough because it felt so light. Then I heard the "rack" command and walk the bar to the rack myself. As I dropped it on the pins, I saw the WHITE lights. I almost dropped to the floor, I was so relieved. But then you have 1 minute to pick your next weight, so my buddy came over and said that looked too easy b/c I went ATF on it, so we picked 187.5k - 413.36 lbs - about 12 lbs below my PR.
11:18 AM: 2nd Squat - 190k - 418.9 lbs - Everything felt great - 3 WHITE Lights! Man I was juiced! So I picked 200k - 440.9 lb for my 3rd lift.
11:38 AM: 3rd Squat - for a NEW PR!! 200k - 440.9 lb - I went down deep, came up fast and it felt light. 3 WHITE Lights!! Dang, I wish I had a 4th attempt.

11:49 AM: WORLD Record RAW Squat - 375k - 826.73 lbs - I got a chance to watch Scott Weech break his own WR. If you saw the cover of this month's PLUSA.. this is a 21 yr, 305 lb Freak. He is awesome! Literally, the heaviest drug tested, Raw squat EVER!! Way cool!
2:05 - 2:25 PM: BP Warmup - 135 x 5, 185 x 2, 225 x 1 - shoulder mobility with bands..
2:31 PM - 1st Bench Press - 135k - 297.62 - easy lift - but just like squat, I decided to stay conservative on my 2nd attempt. About 15 lbs below a PR.
2:46 PM - 2nd BP - 145k - 319.67 - again it felt light, so I was on a high.. so I decided to go for another PR on my 3rd attempt
3:02 PM - 155k - 341.71 2 RED Lights!! OUCH! I was immediately brought back down to earth, by not keeping my butt cheeks down!! I've never seen myself on tape before, but I watched it and for just a moment, I gave the officials a reason to red light me. I didn't feel it, but I won't let it happen again. The weight felt light and would have been another PR. Next time.
4:20 - 4:45 DL Warmup - Bar x 10, 135 x 3, 225 x 1, 275 x 1, Bar x 5 - I was really feeling drained - I did eat enough after the BPs were done - so I did a lot of sitting - where are most of the rest of the day I was standing or walking around.
4:54 PM - 1st DeadLift - 185k - 407.71 DL - felt good, although I forgot to take a big breath of air before pulling it off the floor
5:07 PM - 2nd DL - 200k - 440.92 lbs - This was easier then the 1st - I had a big breath of air... and I set my new Sumo DL PR. I really wanted to push the weight on my last attempt.. my buddy said I should gor for 210k.. but as it came time to tell the officials, I shook my head and said 212.5 instead - although my brain was telling me 217.5k or 479.5
5:25 PM - 3rd DL - 212.5k - 469.42 lbs - Both a Sumo PR and it breaks my conventional DL - and it was so easy. I had at least another 10k - 22 lbs in me. I wish I had another attempt or at least gone with my instinct after the 2nd DL.
6:58 PM - I wasn't expecting it, but I got a trophy. 1st place for my age and weight class. Pretty cool.
Overall Workout Notes:9.00 out of 10..

>>Dang.. That was a great feeling day.. I wish I had gone 9 for 9! But I was close. And I got 2 new PRs.
>>I also wish just a little bit I had put more effort into my attempts... but everyone adviced to go conservative for your first contest and try to go 9 for 9 on white lights. I felt like I had a lot more in me... and left some gas in the engine. Next time I won't let that happen.
>>Next time I won't have to lose weight to worry about weighing in.. and I will get more rest.. and I will pick my weights much better.. and I will leave it all on the platform.
>>Dang this PL'ing could get addicting. Can't wait for my next contest. Looks like 100% Raw will have another one close to me in March!